Stop Training to Failure the Wrong Way - Here's 3 Tips
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- Опубликовано: 22 июл 2024
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Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Training to failure has been getting a lot of love lately, with some new data coming out showing that training as close to failure as you can is likely to result in more strength and muscle growth success that training too far away from failure. However, ACTUALLY training to failure is easier said than done, and even more advanced lifters might not get it right from time to time.
In this video, we'll explore a few tips on making sure that you know exactly how training to failure feels like and how you can use it to benefit your training.
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
I love the fact that being great at the gym means failing constantly. Just shows how much of a life lesson gym can be
"Like everyone else, you want to learn the way to win but never accept the way to lose. To accept defeat, to learn to die is to be liberated from it. So when tomorrow comes, you must free your ambitious mind and learn the ART OF DYING" - Bruce Lee
failing properly. Because failing improperly means injury or death
I train alone. On compounds, I go to technical failure. If my form is compromised, I stop. Isolation exercises, I go to absolute failure. Much safer and less prone to injury in my opinion.
Good plan g
Feels good on easy exercises like curls. When i can't go up anymore i just resist the eccentric very slowly
Yeah going to absolute failure while solo bench pressing heavy weight is just dangerous
@@sucralosshow do you suggest I train to failure on chest day if most exercises for chest are compound
@@greenflameproductions6535 The advice I've seen for compound lifts in general is to go to where you form starts to fail, and then stop. Unless you have a spotter then you would want to aim for like 8-9 RPE (have 1-2 reps in the tank).
I usually go to about 6 - 12 reps. If I hit 12 reps I increase the weight and try to maintain an average of about 8 - 10 reps. When I hit the failure point I try to hold the weight in position and either force my way through it, or hold it as long as I can before my muscles give out.
Exactly my technique but I cap at 15 reps, but for some exercises no matter how i do it it feels like I’m not working enough yk
@@fernandomota669 I get that too, some exercises always feel like there are a few reps left in the tank. For those lifts I take the advice of "stimulate don't annihilate.
I am trying to hit 12 reps every time. When I am comfortable enough, I am adding weight and trying to hit 12 reps again. I am using this strategy on almost every exercise, but with different rep ranges. For example bench press and squads 12 reps. Dumbbell curl or leg press 20 reps.
How many sets are you guys doing? I'm less flexible with the reps, but more with the weight, so if muscles start to fail at say the 5th rep in the third set, I would lower the weight to hit 8 reps - I might consider being more flexible with the rep count though
@@4ipon4ik That is a good point, some muscles have more slow twitch than fast twitch and might benefit from higher rep ranges like calves.
To know if you genuinely reached muscle failure, imagine that someone is offering you a hundred dollars to do another rep. If you can do it, you still have gas in the tank.
I cannot fathom how people can't do something as simle as knowing when they reach failure...
I like to think 3 more reps or your whole family dies when I'm getting fatigued
if you arent shaking and have blurred / tingly vision you didnt hit failure
@@nusaibarahman5985 damn, you have killed your family so many time bruh
it's not simple; it requires knowledge of your body that you gain over time because you have to overcome your body's instinct for self-preservation. It's like trying to punch yourself with full force. Your body says, "Nah, it hurts me," and holds you back.
Okay, but something is strange, I just fail
Yes for me personally reaching failure on lying hamstring curl is so sudden. The last rep is difficult but I feel slightly confident enough to go for one more and suddenly it doesn’t move a mm. I don’t have this issue with seated hamstring curls
@@callmeam1r_909It could be that the range of motion is higher on lying curls thus failing mid-rep. Although on seated curls hamstrings are stretched more. Both are good
Me too
If you fail pouse for 5-10s. And then do more to fail even harder 😂
@@callmeam1r_909when that happens dont finish the set take some deep breath’s but don’t completely cool off. Take a couple and then hit another rep. When i do this i realize i have couple more in my tank with good form as well
I have noticed that mentality thing, it's really powerful. If I start with the expectation of doing a determined amount of reps, by that point going beyond will feel very hard, but if I had settled for a higher goal, it will be very much possible
IT'S A MIND SET
i am already a failure
Real(and always will be a failure)
Love this channel and the work you put in. Keep it up :)
You should also keep in mind that this is the best practice and If you feel the tension that means you are still doing the work. Do not be discouraged if you don't push yourself too hard. Consistently working out is a lot better than 1-2 months of full of best practices.
showing up is better than showing out. :)
I’ve been watching fitness videos for 5 years, and I thought I saw it all. But I can say that this video has actually shown me something new and informative. Thanks!
These are great tips. Thank you
Best practical explanation for why 8-12 rep range is good for beginners
Really useful video, thank you
Finally a video on how to go to failure instead of just “train harder bro”
I can't understand how people don't know how to reach failure...
@@itsez1129it's hard
@@AsianTaileits not. It's literally the most simple concept ever, don't stop until you physically cannot do anymore.
Indeed all said is true. Very Informative!
awesome channel!
Great channel!
That bonus tip is what I've been missing when doing reps til failure. I usually just rest for 3-5 seconds max and try for another rep when I feel like I've reached failure.
Another optimal post from picturefit
My method for training to failure is simple: 3 sets, fail on the 3rd.
So if I'm benching 3 sets of 8 reps and the 2nd set gets close to failure at 8, on the 3rd set I'll maybe fail at 6 reps. But on my next chest workout (which is 4 days later on the push/pull/legs split), I'll maybe get 7 reps on the 3rd set.
Once I hit 3 full sets of 8 reps, I aim for 3 sets of 9, probably failing at the 7th rep on the 3rd set. Next push day I try to get it to 8, then 9, then on to 3 sets of 10.
When I can get 3 full sets of 10, I increase the weight. I'll start at 3 sets of 6 or 7 and do it all over again.
This has worked pretty well for me so far.
How long do you rest between sets?
@@valakinemtom7642 3 minutes.
I do basically the same thing too, but my third set has like half the count of my 2nd set a lotta the times
@@lemonicedteapls That's the whole point. That's where you can see yourself getting stronger - your reps on the 3rd set will get higher and higher till you're ready to up the weight
@valakinemtom7642 3mins is best
I’m going to add a few things to this. It’s also been show than 3 sets to failure per muscle failure is enough to stimulate adequate hypertrophy. Not every set needs to be taken to muscular failure, a few feeder sets at 2-3 RIR should suffice
Thank you
Regarding failure on compound moves, In my experience it is easier to reach if the compound is performed on a machine, like for example a horizontal leg press (way safer than a diagonal leg press)
Awesome 👏
would love to hear you (in that specific video) conecting the dots of speaking of another topic: "how close to failure should we really get to build muscle optimally" and since it isnt complete failure, do we really want to push that far? esspecially as a begginer, as a perosnal trainer i suggest trainers to try and etimate an RPE of 8 and once a workout on an isolated movment go to failure after trying to estimate a rep count, they all end up breaking it obviously.
I've learnt that optimum stimulated muscle growth can be achieved without going to failure, there are youtube videos explaining how getting between 1 and 3 reps short of failure, creates a similar stimulation over the next 2 days, without the risk of strain or injury brought on by complete failure.
100% !! I personally find the best for me to start a workout with the hardest compound exercises to exhaust my muscles. Then using "dropsets" so easier exercises/lower weight and isolation to push my muscles to their limits. If you choose a rep range of 8-12 for example. Then to me it simply means: If I cannot do 8 -> Lower the weight. If I can do 12 -> add more weight. I generally like 3-5 set ranges for weights.
Imagine failing at failing
underrated comment
🗿
In exercises that do not use a machine and has a risk factor I'm careful about bringing myself too close to failure if I don't have a spotter.
If I can't lift the bench press bar off my chest at the last rep and none is near me.. Tough luck,happened to me once and had to take the bar on my chest for a while before I got the strength to push it back up.
That's why I use dumbells
@@realconfigsdo both tbh. Lift push day one use barbell push day 2 use dumbells
I often feel like my weak cardio abilities force me to stop an exercise before my muscle reaches failure. Thats why I can only recommend doing some cardio from time to time as well.
I went a few months always training to failure which in my head just means do what tom platz does without realizing i been doing a lot of junk volume
Thanks 😊 ❤
Thanks ❤
I didn’t even realize that there was any controversy about going to failure. It always seemed natural to go on a set until I couldn’t go anymore.
I couldn't agree more it just feels like it's right thing to do
You technically can go more, depending on the exercise. DB bench press, for example. If you failed doing 12 reps with 80 lbs in each hand, you could grab 60lbs and keep going, then 40lbs, etc. Repeat all the way down until you can't do anymore with whatever weight you ended up with. Basically a giant drop set. Used to do them with cable tricep pushdowns. It was a killer finisher at the end of a workout.
@@chopwoodcarrywater49531 That’s actually how I train.
@@chopwoodcarrywater49531 what are the chances, i just tried this cable tricep pushdown dropset at the end of my excercise today! it felt amazing, after each set id drop it 5 lbs and try another few reps. the burn was insane and the pump was the best ive had yet
@@chopwoodcarrywater49531yeah but some people don't want to spend half an hour on an exercise. I do that with dumbell skull crushers but only lower the weight once
I have a question, what if you exercise and practice cardio for 3 days in week and other three days you focus on speed training and cardio and have one rest day, will that affect your gains?
Implementing "myo rep match" sets are good, as well.
Amazing
You should also mention the negative side of the rep. If you can't complete a certain rep anymore like dumbbell presses, simply try to at least control the dumbbell when it comes down. Pressing is obviously to much, but you can control the weight when it comes down. The implementation of this final rep also leads to more muscle soreness.
Oddly enough, I went to failure on my hamstrings and they hurt for 2 days until I went back to the gym and cooked them again.
I think they decided it's best to pretend to be good, just in case I decide they need another helping of hurt😂
I follow mike mentzer advice for working out and reaching failure.
I skyrocketed my gains in just 3 weeks and going only 2 times a week to gym
How often should I train to failure? Do I do it every set for each exercise? The last two sets? I'm pretty new to the gym so I have no idea when I should do it
Hi, can you do a video on mike mentzer and his high intensity workout ethinc and how it holds up agains science?
So is Aziz Ansari a fitness and animation enthusiast, or do a couple folks go into making these : ) love the videos
The burning sensation is positive cue. I always think "it burns so good" lol
currently with 15kg bicep curls my failure range is 11-13 reps, but with 23kg hammer curls my failure range is 15-18. my home weights only go up to 25kg so i can't really put them much higher than they currently are, but it feels like hammer curls shouldn't be an additional 50%+ of my bicep curl weight.
Even if ypure not training to failure in reality if you aim to you will most likely stimulate enough growth to make progress which is the ultimate goal
The bonus tip sounds interesting
Yeah, I prefer 1-3 RIR, but I go to form failure on the first sets of the weak to get a real baseline for my estimations. That or I increase intensity until I outright fail to get a 5th rep, as I also prefer a 4-6 rep range for most movements.
That's the best comment of this video 👍
The best way to make sure that you've reached failure no matter what?
Take every isolation set into what you think is failure, then do partials on the lengthened position, then do a drop set, then do partials again.
If you haven't truly failed yet, I don't know how you fail at failing.
Workout failed succesfully! Awesome tips
I Mix rep ranges inside every excercise.
First set 12+ Second 8-10 and the Last 6 . I Increase the Weight from Set to Set.
It increases my Strenght and Muscle gain really Well.
Some exercises you start the rep all fine and dandy and failure just hit you like a truck middle of the rep.
Close grip bench for example.
I was training to failure for a long time.
I changed up a bit and pulled back by around 2 reps and found myself able to lift a lot more weight toward my last few sets.
i just do a single or even double drop set to ensure failure for iso movements
I hit "failure" on compounds at the point where I have to sacrifice my technique to lift the weight, if I twist and stuff I might be able to squeeze out an extra rep or two. But it's not the case
what about drop sets? Like on the last set, I go until I can't do more reps with the weight, then with little to no rest, I drop the weight and go until I can't do that weight, and so on. Is this a good way to reach failure?
What about multifailure? Or whatever it can be named
I've seen in some video where The Rock fails, then lowers the weight and fails again after doing some reps. And repeats one more time with a lower one.
You kind of missed the most important aspect of failing: Recovery. I know it sounds like a completely different topic but the two are very much directly linked. If you go to true failure you need to rest longer than if you only go a few reps short of it. Additionally if you do drop sets where you go to failure and then lower the weight so you can go to failure with that (the bonus tip he gave at the end of the video) you have to rest even longer. And I don’t mean rest time between sets I mean rest times between workouts training the same muscle. So ultimately your proximity to failure should directly influence how long you wait before training that muscle again, and that is the most important aspect of training to failure because many people watching this who aren’t yet going to failure might just try it without changing how often they train the muscle, which will lead them to negate all benefits by training again too soon.
4:29 is that possible ? I mean is it meaningful or can it just be an underestimation of 1-2 reps?
What I was thinking is it possible to underestimate your strength so much that you lift for example 10 kg less?
Heavy rep failures feel LESS painful because you have more to give. If you fail at heavy reps, a spotter can slowly give you more and more help to allow you to squeeze more and more out of your muscles.
Drop sets allow you to fail better and without a spotter. I've tried it and even though theoretically, I make more gains with a drop set, practically it sucks. It lowers your workouts in a week to 2 to 3 days max. Even though it's more efficient and effective, it's super hard to maintain lifting consistency this way.
why is my right arm not able to do the same amount of reps as my left arm, even tho im right handed. its bugging me. could it be some kind of injury?
I just get so worried I'm gonna hurt myself tryna go another rep. Like fuck my back up or something, probably stopping me from reaching true failure but i do try. If something feels a tiny bit off though I just stop once I'm feeling like I'm almost at failure.
how much sets should i do if i go to failure
If I have 4 Sets for a muscle, should I go 4 times for muscle failure or only on the last set?
I think people should only go to failure at the last exercise > last set.
If you fail your first or second exercises...changes are you are going to be tired and only put up junk volume.
Get near failure (1\3 reps) and go failure on last set before you go.
Just train to failure on your first set. Everything less than failure is junk volume
@@reichelitis6468 You know what your saying is very wrong right? When you go to failure in ur first set litterly all ur upcoming sets will be junks. Especially if u do alot of volume aswel.
Should failure only come on the final set? How close to failure should I be feeling on my first/second set?
Im somewhat fit, but mentally strong. In the past even after many months of conditioning (daily 30-50min workouts 3 day cycles of arms/legs/core) sometimes i will push myself past muscle failure and end up tearing/injuring my muscles. Its happened a few times now and its a bummer to have to wait about 2 weeks before being able to work the muscle again. Its a struggle for me to push to what i think is total muscle failure while not going too far which often leads me to wondering if i went far enough but i dont want to keep FAFO
Lower the weights and lift slowly. Also, go until you are close to failure. That should help your body. And if you are injured right now, take some weeks off
If you're hurting yourself, either your form sucks or you're overtraining. Your muscle can't hurt itself when falling with proper form.
I started doing 4 sets and training to failure recently and was making good progress. But now I've damaged both my elbows
Gonna be a lot more careful with that from now on 😅
Don't skip your warmups
I damaged wrist + shoulder
For like 4 months it just won’t heal!
This week got busy for like 2-3 weeks now it healed sooo much I can’t believe I was tearing it, expecting it would might heal in a 1 day off
just do 2 sets bro there is no way u can do 4 sets to failure unless ur spending like 3 hours in the gym in that case pls get a life lol
@@vinre356 ???
@@mshklh2099 You weren't tearing it I don't think, it must have healed by now. Please look up John Sarno and his stuff, it's helped me defeat chronic tendonitis
Should i try to get to failiure at only the last reps or should i do it from the begining? Like, if i do 12 reps 3 times for bicep curls, should i try failiure from the begining or only at the 3 time of 12 reps?
I got a question. Let's say I want to do pushups. 4 Sets. Do I go to failure at the first set or save it for the last?
And what about partials? Do them or not?
Should I do multiple sets till failure or just the last set per exercise till failure?
So im just learning that im failing at failure. Great. On character as always.
Is it achievable to reach a point in compound weight lifting and then beginn training for reps? My goal, as I imagine it, is to reach some medium level weight lifting, let´s say 1.75x my weight in Squats and then start building reps up to 10-12. I am doing that question because everybody´s talking either about volume or intensity but almost no about both.
I just go to failure with absolutely everything, don’t think it’s optimal but it’s working really well
So, how do I train to failure when doing chest workout? Normally I feel my triceps wearing out first than all the rest.
Try cable machine for a few months to get better mind muscle connections. I do that. Sometimes when I don’t feel the chest much
Something that i think is obvious, and is that, with how much weight one must train to reach failure? For example: I use 17kg on barbell bicep curls, i do 10 reps +1 rep where i keep the weight in a position where i can feel the muscles working for 10-15 secs, the thing is, if I do not do that, i do not feel like i reach failure, if I do 17 kg but to failure, I'll propable do between 20 and 30+ reps, so it brings to the quiestion again, with how much weight one must train to reach failure? Obviously, it depends on the person. I feel like 17kg on barbell bicep curls is kinda light to me, but if I increase the weight, i cannot get more than 5-8 reps
do people estimate how many reps they can do and just stop there? i always have it in the back of my head but when i get there i just say 2 more and pump them out until i die really
I think I hit absolute failure a couple training sessions ago since I found myself not able to stretch my tricep properly
Another tip is train with a partner if you can. Just because you're failing the concentric doesn't mean you've hit muscular failure. If you can have someone help you with the get the weight back up but you can still lower the weight aline under control you could get closer to true failure.
i just train until my veins want to pop out and my face turns red and almost dies if someone doesnt pick up the weigh
is that enough ?
In my case I start with light weight but with each set I keeping increasing the weight and reach muscle failure or close to muscle failure on every set
If you have tow lifters who are lifting the same percentage of their respective 1rm but one of the lifters gets 8 reps and the other lofter gets 11 does that mean the lifter who get 8 reps was more fast twitch dominant and the one who got 11 reps as more slow twitch
Is it the same for calisthenics?
I put no clips on the bar and bench press until the bar falls on me then i wait 2 minutes and try again, inclined dungbell press i just go until the weights fall on me, I've gone from 60kg bench press to 85kg in 2 months, I'm 5"9 180lbs
What are your thoughts on “running the rack” to failure?
02:16 - Everybody is a gangster, until the little girl starts crying!
So how do i train with body weight exercies, since they're always compund exercises??
Depending on the exercise, you can do different variations and you can progressively overload in different ways. You can increase the volume to gain size as well. Yes using only bodyweight it's harder to find an isolation exercise for every muscle, but the real question is: why do you want to? You can become jacked using only bw compounds.
Thoughts on NMN supplementation?
forget about everything except creatine. all other non-steroid supplement shit doesnt work
i do 4 sets
2 with heavy weight 8-12 reps
1 with little lighter to fail
1 with even more light to fail
should i reach failure on every set or only on the last one
My question is what if I start out with something heavy then keep going down in weight while increasing reps.
Example) Bicep dumbbell curls starting at 60lbs for 10 reps non stop until you can’t.
Then instead of taking a break you go down, So 55lb at 15 reps.
Then keep doing that until you hit 30lbs and go until your arms fail.
Basically go hard without taking a break until failure and then afterwards you take a break.
1.Isolation musle exercises
2.reps range
3.dont predict failure
anyone here have a good free weights isolation movement for legs specifically quads? i only have a set of barbell and dumbbell at home and training till failure with squats is sooo goddamn taxing that i legit dont enjoy it.
hey picturebro , something i never understood is : Reaching failure means i go all in, right ? so if i do this on Set 1, Set 2 i'll be able to do less reps, and Set 3 even less. Is it alright ? or should i drop the weight and keep in the same rep range ? No trainer never explained this to me before, they just say " do 3x15 or 4x12 of this exercise ".
that's why you should be training with stopping at 1-2 RIR if you're doing multiple sets. the idea is that if you go to *true* failure on a set you really won't be able to take another set anywhere meaningful. try it yourself - if you take a few minutes break after a failure set and try again, you should be reaching failure again just after a few reps
That was gangsta lol ✔️🎓
i dont get it, is reaching failure each set or at the last set?
Question: should i impliment a drop set at the final set to better reach failure or is not being able to lift that weight enough to classify as failure
im wondering the same thing
Probably depends on rep ranges. Heavy set of 3 you'll "fail" quickly but have more in the tank than failing a set of 15
@@Scion15 I normally do 8-10 reps then do a drop set after the last set
So, if you shouldn’t train to failure for compounds, what rep range is recommended for compound lifts?
Ideally get a spotter to train to failure anyway. But if you're like bench pressing and you're using your back you should just stop it here
I love the feeling when i get my triceps to absolute failure.
Meanwhile, i hate taking my biceps to failure. It just hurts in an unpleasant way.
Same with my hammies vs my quads. Love burning the hammies, hate burning my quads.
First time I did leg curls I thought I was literally going to rip the muscle off the bone, hammies are so much worse than quads
If you are doing a few sets of an exercise, should you be trying to reach failure at every set?
yes
how do you isolate the pecs? Like with flys or cable cross? I can feel when I go to failure in bench its always the triceps
the thing that gives me burning is the pec dec machine
Pec deck is enough as a finisher if you want
Should i train to failure in each set or reserve strength for another set? And maybe train till I can't do another single rep in the higher weight set which of these techniques should i follow?
why would you do RIR of 2+ when you could go all out when training hard with proximity close to failure produces the best mechanical tension which drives growth? that's why 2 sets of failure is enough. just train until or close to failure, 1-2 RIR seems to be good also, esp when it comes to SFR. the definition of failure in the vid is flawed btw. it's tasks failure or simply failure where you have a standard way of doing something, a fixed ROM for example, and when you fail that, then that's called failure. pass that is called partials or forced reps, not necessarily going until failure which seems to be popularized in the past yr/s.