When it comes to building muscle, many gym-goers wonder if they need to train to failure to see the best results. The term “training to failure” refers to performing an exercise until you can no longer complete a full repetition with proper form.
It’s a common technique used by bodybuilders and fitness enthusiasts who believe it’s essential for maximising muscle growth. But is it really necessary? Let’s explore what the science says and whether training to failure is the most effective method for achieving muscle growth.
What is Training to Failure?
Training to failure involves pushing your muscles to their absolute limit. During an exercise, you continue performing repetitions until you physically cannot do another one, even with the help of momentum or body movement. For example, when bench pressing, you would push the bar up until your muscles are too fatigued to lift it again.
This technique is based on the idea that pushing muscles to failure causes more damage to the muscle fibres. When these fibres are repaired, they become bigger and stronger, contributing to hypertrophy (muscle growth).
The Science Behind Muscle Growth
Muscle growth occurs primarily through a process called hypertrophy. This happens when muscle fibres experience stress and small tears during resistance training. The body repairs these fibres, leading to an increase in their size. Progressive overload, which involves gradually increasing the weight or resistance over time, is one of the key factors in muscle growth.
Many believe that training to failure is an effective way to ensure muscle overload, but it’s not the only method. Research shows that hypertrophy can be achieved with or without training to failure, as long as the muscles are sufficiently stressed during the workout.
What Does the Research Say?
Several studies have looked into whether training to failure is necessary for muscle growth, and the findings suggest that it may not be as essential as once thought. For example, a published in the Journal of Strength and Conditioning Research compared two groups of participants: one trained to failure, while the other stopped just short of failure. Both groups saw similar muscle growth over the course of the study.
Another study published in Frontiers in Physiology compared different resistance training protocols. The researchers found that both training to failure and stopping a few reps short of failure produced significant increases in muscle mass. However, the group that didn’t train to failure reported less fatigue and greater enjoyment, which could lead to better long-term adherence to a workout routine.
Moreover, training to failure might not be necessary for all individuals. Beginners and intermediate lifters can experience substantial muscle growth with lower-intensity training, as their bodies are more sensitive to resistance training in general. In contrast, more advanced athletes may find that occasional training to failure can help them break through plateaus, but even for them, it doesn’t need to be done in every workout.
Pros and Cons of Training to Failure
Pros:
1. Maximises muscle recruitment: Training to failure can recruit the maximum number of muscle fibres, which may be beneficial for advanced lifters looking to overcome plateaus.
2. Mental toughness: It can build mental resilience by pushing you beyond your perceived limits.
3. Shorter workouts: If you train to failure, you may not need to do as many sets to achieve the same level of muscle fatigue.
Cons:
1. Increased risk of injury: As you push your body to its limits, there’s a higher chance of compromising form, leading to injury.
2. Greater fatigue: Training to failure can cause significant fatigue, which may affect subsequent workouts or even lead to burnout.
3. Recovery time: The intense muscle damage caused by training to failure may increase the amount of time needed for recovery between workouts, potentially slowing down overall progress.
Is It Necessary to Train to Failure?
The evidence suggests that while training to failure can help advanced athletes push their limits, it’s not necessary for most people to see muscle growth. For many, stopping just short of failure can be just as effective, with fewer risks of injury and overtraining.
Instead of focusing solely on training to failure, consider incorporating a variety of techniques into your workout routine, such as progressive overload, increasing volume, and periodising your training (cycling between different intensity levels). These methods allow for continuous muscle growth without the risk of overtraining.
When Should You Train to Failure?
If you’re an advanced lifter who has been training consistently for years and you feel like you’ve hit a plateau, occasional training to failure might help you break through. However, it’s essential to use this technique sparingly, as doing it too often can lead to burnout and increase the risk of injury.
For beginners and intermediate lifters, there’s no need to train to failure regularly. Instead, focus on maintaining good form, progressively increasing your weights, and ensuring you’re giving your muscles enough stimulus to grow without pushing yourself to the brink in every session.
Training to Failure for Muscle Growth: Conclusion
Training to failure can be a useful tool in your fitness arsenal, but it’s not the only path to muscle growth. The key is to find a balance that works for your body and your goals. For most people, consistently applying progressive overload and focusing on good form is more than enough to build muscle effectively.
Before incorporating training to failure into your routine, consider your current fitness level, goals, and how your body responds to different intensities. Remember, sustainable progress comes from a well-rounded approach to strength training, not just pushing yourself to the edge in every workout.
By combining smart training techniques with proper nutrition and recovery, you’ll be well on your way to achieving your muscle-building goals without unnecessary risk.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD