I pushed my final set on the leg press today to the point where it felt like I temporarily stopped seeing colours… I swear I was gonna pass out after the last rep 😭
We live in a world of extremes. In fitness we have two: the bros and the science based community. I'll just enjoy my training and not overcomplicate every single detail.
Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You can do less reps by putting more weight. It's safe? No. Then what else you can do? Use better technique, cheating less and actually workout the muscle you're aiming. Suddenly, for example, you stop doing leg presses with 100kg and start doing it with 80kg, because you're doing good technique. It's not about how much you can lift, it's all about how much you can work your muscles.
Yeah, which is why Jeff’s approach of taking the last set to failure makes a lot of sense. If you throw out the rep ranges (except for the “minimum” rep range) and go with the “gun to your head” approach and reach true failure, it’s pretty eye opening, especially for beginners. It’ll tell you what your true failure point is, and also what your 1 RIR (RPE 9) is, which is just 1 minus that failure point, etc. And since it’s your last set, this is probably the “lower bound” of your RPE 10, since you probably completed at least 2 working sets prior that were fatiguing the target muscle.
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
Ok but many of us just drop weight when we run out of the ability to keep going and then we crank some more sets and drop weight. What really counts as failure?????
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
study on “inexperienced lifters” basically meaning they will grow from any kinda stimuli so if you’ve been training for over a year or so you should be aiming for failure
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
whats good about last set to failure is that its a good evaluation of your earlier sets, if you did 10 reps each set and in your last set to failure you do for an example 4 more reps you can adjust your next session to go for 12 reps in those earlier sets, so you know its rir 2. and then you take last set to failure again and its still 2 more reps you are correct, if you still do 4 reps extra in that last set you go for 14 so on and so forth. its a great evaluation tool.
new study this new study that, bro im so tired of this, training to failure bad, few months later failure good and once again bad, most of those studies mean shit
1-2 reps shy of failure on a 3 rep max compared to a 15 rep max is way different. Thats why this BS 1-2 reps shy is garbage because it doesnt account for how much reps ur doing in that given set
@@_mariko791its funny that literally NO ONE ive ever heard talk about 1-2 reps shy of failure ever talked about how the amount of reps you can do with that weight makes it different. Ive watched countless videos as well and nobody ever addresses that. Maybe there just referring to the moderate rep zone, like 6-10
I would guess that using dumbbells instead of barbells for like bench press would even them out. But maybe you do already and I don’t know for sure it would work. Maybe you have different amounts of slow twitch vs fast twitch in each pec, idk
I found an article that said how intermidiate and novice level do not necessarily benefit from going to failure because it's just about progressive overload for advanced levels it can be helpful for progressive overload but too much of it may cause you to sacrifice the ability to go for volume, and you won't gain muscle because you will be too fatigued to have the volume to do so so the trick is to do it in a way that you get volume not just going to failure Going to failure can be helpful when you only have a few minutes to work out and to do a few workouts and you're in a short time frame
How I do it is that, I train to near failure, as in, I have no more reps in the tank but I don't actually complete or start the final rep. Safer, easier and more yippee
“Lastest quality study” only included 18 participants. That is nowhere close enough to the sample size needed to make a conclusion like this. Ridiculous😂
The lesser the weight the safer it is to go to failure and vice versa: Going to failure with really heavy loads and without machine safety is not a good idea.
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
This study was actually done on experienced lifters. Jeff said “in experienced subjects” not “inexperienced subjects”, he probably should’ve said “using experienced subjects” to avoid confusion. The title of the study backs this up, if you pause the video, it says “in resistance-trained individuals”
Bro just made himself a twin lol. Nice editing
fr
Literally came to the comments to say this exactly.
What editing?
bro i didn’t even notice, it was that good
Not edited, the other dude is bro jeff
Call me an optimist; I always control the negative. *BARS*
🗣🔥🔥
Nothing can be better than a Jeff Nippard, except two Jeff Nippard
Controlling the negative definitely keeps your ego in check with the amount of weight 😅
I pushed my final set on the leg press today to the point where it felt like I temporarily stopped seeing colours… I swear I was gonna pass out after the last rep 😭
We live in a world of extremes. In fitness we have two: the bros and the science based community. I'll just enjoy my training and not overcomplicate every single detail.
He got that mountain dog in him
I'm 60y old - going to failure causes damage. You know when you only have 1-2 reps left in yhe tank.
I dont care i go to failure on every exercise. Its just more fun
No, because I never fail.
Hey Man what shoes are those?
training till failure < eating till failure
Don't eat till your stomach gives out, eat until you truly hate yourself
Sorry, could you explain what that means?
@@Marco-vn1dbit means you need to eat properly for maximum gain, otherwise workout will do nothing
Nah I’m really good at eating till failure
@@Alifuzzaman999Maybe for fast metabolism
Training till failure on bulgarian split squats is pure insanity and I love doing it
Same bro. Maybe we secretly love the pain 😂
My rest period after that would be like 3 hours. Bulgarians fucking slay me
Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
@@incompetenceitself95 yeah that’s exactly what I feel like too, there’s absolutely 0 way I can hit failure with them without passing out 😂
Jeff spotting Jeff, never trust anyone but yourself. Smart.
Bench press alone. It's you and yourself
Sometimes you need to get spotted by the realest one you know
@@w花b PSA: Don't clamp while bench pressing alone!
I love pushing myself to failure, it's when i feel the most alive. It's such a primal feeling to have your will win over your body.
Yeah its orgasmic
Yesss dude
Hell yeah man. But yeah, you do come home in a body bag because you'll be sleeping in no time at all. Fuck chores at that point.
@@karamelflan dead ass 😂 take your protein shake and steak and head your ass to bed lmao
Big facts. I go to failure on everything and every set
I get it… you think I’m a failure
not me though
💀
I mean c'mon. it took 2 Jeffs to make the point.
Prove hom wrong, destroy those sets man, come on! One more push! One more bicep! One more squat!
We need a Twin Jeff with a Bro Jeff sneaking in the back next time 🤣
There's a comedian that looks like this. He can be the other twin.
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You can do less reps by putting more weight. It's safe? No. Then what else you can do? Use better technique, cheating less and actually workout the muscle you're aiming. Suddenly, for example, you stop doing leg presses with 100kg and start doing it with 80kg, because you're doing good technique. It's not about how much you can lift, it's all about how much you can work your muscles.
Yeah, which is why Jeff’s approach of taking the last set to failure makes a lot of sense. If you throw out the rep ranges (except for the “minimum” rep range) and go with the “gun to your head” approach and reach true failure, it’s pretty eye opening, especially for beginners. It’ll tell you what your true failure point is, and also what your 1 RIR (RPE 9) is, which is just 1 minus that failure point, etc. And since it’s your last set, this is probably the “lower bound” of your RPE 10, since you probably completed at least 2 working sets prior that were fatiguing the target muscle.
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
I know what you mean... And heading to squats right after in superset fashion is wild 😂
You can stand up after?
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
@@Scion15 Hah, it was hilarious watching one of Dr. Mike's victims roll out of the leg press machine. He didn't stand for a while.
If you can stand, you didn't go to failure. You should be rolling out and crying on the floor from the pain.
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
This is getting out of hand… now there are TWO of them
Jeff Explainer and Jeff Doer
Science based lifting has gone too far.
Undervalued comment xD
Nice prequel reference
TWO JEFFS?! The world isn’t ready
Bro doppelgangered himself just to show a technique. What a legend
He's your brother?
I pretty much always go to failure unless it's high rep sets, then I just stop when I get sick of it. Then I throw the weights and say F this.
this is one of the main reasons you should never go above 12 reps and rarely above 10
@@rodeothealbumThis is an incredibly bad take lmao. My shoulders respond way better to 15-20 reps than 8-12
@@tbug50 Hypertrophy is 8-12, but some people can respond differently.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
@@Univfy1 Renaissance periodization has a whole video on it with the science behind it
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
Bulgarian split squats to failure.....my god I'm gona try that LOL
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
I achieve failure the second I attempt this exercise 😂
Hes still doin it. Straight up, informative, no bullshit. Love this guy
You know it's a cool feeling when you already train this Way and see a video that says science supports your training.
Lift heavy, lift hard, lift often. Don't overthink this boys.
Jeff has me yelling control the negative during my shoulders workout today. Props king!
Very nice editing! The subtle zoom really sells the 2 merged shots as 1
Ok but many of us just drop weight when we run out of the ability to keep going and then we crank some more sets and drop weight. What really counts as failure?????
Very smart as always, thank u jeff
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
You're the one influencer which makes a lot of sense in his videos on which the audience can trust❤
Jeffs’ twin is more jacked 😢
Can't wait to see what else you have up your sleeve!
This study takes inexperienced lifters and training to failure is an advanced technique. Maybe failure is optimal for seasoned lifters.
study on “inexperienced lifters” basically meaning they will grow from any kinda stimuli so if you’ve been training for over a year or so you should be aiming for failure
Pretty sure it says "in experienced lifters" not "inexperienced lifters" poor word choice lol
Subtitles got it wrong, he said in experienced not inexperienced. the study was on "resistance-trained individuals"
Training to failure arms:😊😊😊
Training to failure legs:😨😨
Training to failure core:☠️☠️
Sam Sulek training style was right all along . Taking sets to failure & doing partials at the end of sets
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
Newest literature says that statement couldn’t be more wrong.
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
I'm still confused. Is training to failure mechanical failure or total muscle failure? One comes before the other.
whats good about last set to failure is that its a good evaluation of your earlier sets, if you did 10 reps each set and in your last set to failure you do for an example 4 more reps you can adjust your next session to go for 12 reps in those earlier sets, so you know its rir 2. and then you take last set to failure again and its still 2 more reps you are correct, if you still do 4 reps extra in that last set you go for 14 so on and so forth. its a great evaluation tool.
new study this new study that, bro im so tired of this, training to failure bad, few months later failure good and once again bad, most of those studies mean shit
Where can I get my own Jeff clone to be my personal coach?
1-2 reps shy of failure on a 3 rep max compared to a 15 rep max is way different. Thats why this BS 1-2 reps shy is garbage because it doesnt account for how much reps ur doing in that given set
I agree with you hence why I always train till failure.
@@_mariko791its funny that literally NO ONE ive ever heard talk about 1-2 reps shy of failure ever talked about how the amount of reps you can do with that weight makes it different. Ive watched countless videos as well and nobody ever addresses that. Maybe there just referring to the moderate rep zone, like 6-10
@@publicrestroom5075 yeah then they should specify it not just give us some random information
I train till failure just purely because i dont like knowing i could have done more
What are those muscles called you're training there never did a day for those
My Respects to Jeff for Performing Mitosis on himself so that he could get this shot...
People dont know how to train to failure in my opinion. Failure means you cannot do even a partial rep.
Partial reps are excellent for muscle building.
Never train till to failure or you will regret with joint pain every year you get older.
please make one on muscular imbalance I've left chest bigger than my right chest I don't know why...
I would guess that using dumbbells instead of barbells for like bench press would even them out. But maybe you do already and I don’t know for sure it would work. Maybe you have different amounts of slow twitch vs fast twitch in each pec, idk
Oh I thought it meant training til I feel like a failure, which is during the first rep.
I always do 4 sets, 1 warm up, 2 between 8-12 reps and then the last set is till failure, works for me but each to their own 🤷♂️
You said failure so much I thought you were my dad
This is getting out of hand, now there's two of them
💪🏾 Been watching ya videos for a month. keep up the gr8 info mate
Training till Failure, Cuz I'm a Failure
Wait there is two Jeff? 😮
makes so much sense now
Too many manlets in one video scare me.
Reaching failure < born a failure
Did Jeff pitch shift his voice down a bit? Its deeper than usual
Literally me. I slack off in the gym too much.
is there a difference in going to failure and stopping 1 to 2 rep shy resting and then going again to failure?
I found an article that said how intermidiate and novice level do not necessarily benefit from going to failure because it's just about progressive overload for advanced levels it can be helpful for progressive overload but too much of it may cause you to sacrifice the ability to go for volume, and you won't gain muscle because you will be too fatigued to have the volume to do so so the trick is to do it in a way that you get volume not just going to failure
Going to failure can be helpful when you only have a few minutes to work out and to do a few workouts and you're in a short time frame
Yes. We should train to failure to get the best feeling in the world. THE PUMP babyyyyy😎😎😎💪🏻💪🏻💪🏻💪🏻
Man who would want to read research papers to optimise their gains?
True.but it's useful for bodybuilder who compete. For normal person it's not that necessary
Who’s the good looking dude?
I like to walk the next day
Inexperienced subjects.
Bro skipped voice day
Spot on Jeff. Most people have absolutely no idea what training with RIR is or what their true RPE is
I love that your brother helped you in these clips
bro who's the editor
I just can’t count
Go to failure on Bulgarian split squats, drop 1 dumbbell, and go beyond failure.. you probably won't be able to do another set with the same leg
“To failure” is variable anyway. Your brain won’t let you actually go to failure and injure yourself. You always start well short of true failure
mr beast?
How I do it is that, I train to near failure, as in, I have no more reps in the tank but I don't actually complete or start the final rep.
Safer, easier and more yippee
This dude isn’t even big at all. He clearly doesn’t know what he’s doing
"the highest quality study" with a total of TWELVE WHOLE SUBJECTS!!!!
Did this today.. almost craped my pants 😂😂
“Lastest quality study” only included 18 participants. That is nowhere close enough to the sample size needed to make a conclusion like this. Ridiculous😂
So in the quest for hypertrophy, FAILURE is the key to SUCCESS?? 🤔🤔🤔...🤯🤯🤯
How about failing already and not fulfilling my desired reps? 15, 12, 8, 4
Dude can astral project himself like Stephen Strange! Cool!
😁
How to build more muscle - edit yourself a twin
Bulgarian split squads gives me trauma, anxiety and all that shit and doing that to failure is just suicide
I just did 3 sets each leg till absolute failure lol 💀
@@_mariko791 did you die?
@@tjaymetal3116 I was so close to dying lol my leg was tweaking and my head felt dizzy
@@_mariko791 lmfao it’s one those shit you regret doing but YOU HAVE TO DO IT
Damn, arnold, chris bumstead, jaycutler, ronnie coleman should know this information and stop going until failure
I combined all knowledge. One set 20 reps, high weight. Masssssiiivveee gainnzzz
18 people in that paper and you say “ ultimate highest quality publication “ ???????
Bulgarian split Squats and Nordic Curls are my favorite things ever! Always take the last set to failure! Gets the best pump ever
How much is experienced? 2 years of you training yourself or IFBB pro experienced?
Partials on the hamstring curls and leg extensions are always brutal
Editing going crazy rn
The lesser the weight the safer it is to go to failure and vice versa: Going to failure with really heavy loads and without machine safety is not a good idea.
THANK YOU FOR THIS I REALLY APPRECIATE KNOWING THIS BASED ON A STUDY THANK YOU !!!!!! PLS KEEP DOING THIS KIND OF VIDEOS
Training to absolute failure has risks. You can tear soft tissue. I know from experience.
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
This study was actually done on experienced lifters. Jeff said “in experienced subjects” not “inexperienced subjects”, he probably should’ve said “using experienced subjects” to avoid confusion. The title of the study backs this up, if you pause the video, it says “in resistance-trained individuals”
Nothing in this universe hurts more than leg curls to failure.
Except forbulgarians to failure. That exercise isn't from this universe. It's from hell