Training to Failure

Resistance training is typically geared towards achieving one of two goals. We're either looking to get bigger, or stronger, or both.

But how hard should we train? How hard should we push ourselves? And should we train to failure?

If we look at those who make a living training for size, i.e. pro bodybuilders, it seems pretty clear what the answer is. Whenever a bodybuilder is pictured on the cover of a magazine training it always depicts a massive, incredibly vascular individual straining to perform a lift, with eyes closed and a training partner screaming in their ear. If I had to guess, this would be an example of training to failure.

And with the other goal of achieving strength, I think back to the legends on the ESPN strongman shows. Bill Kazmaier comes to mind as I had a chance to meet him at a conference a number of years ago. Whether it be carrying atlas stones or deadlifting small cars, the effort and intensity of these guys was incredible. Obviously, training for strength requires maximal intensity and most likely training to failure.

So, is that the case?

Does training for hypertrophy or strength require going to failure? Does going all out and emptying the tank yield the best results?

A recent review of the literature sought to look at the effects of training to failure on strength and hypertrophy.

Here's what they found.

The review included 15 studies involving resistance trained young adults.

They did sub-group meta-analyses on a variety of groups including trained versus untrained, volume equated versus non-volume equated, upper versus lower body training and multi- versus single joint exercises.

What they found is there was no significant difference on strength or hypertrophy when training to failure. In fact, when it came to strength gains, not training to failure was better. And when training was not equated for volume, training to failure may be better for hypertrophy.

So how does this explain the pro builders and strongmen on TV?

Well, this probably comes down to three things.

1. These individuals are genetic freaks. They were destined to become big or strong, regardless of the training program they followed. We cannot simply copy what they did, or are doing, and expect similar results.

2. A number of these individuals take banned substances. If an individual takes steroids, we cannot expect to see similar results for those who don't.

3. An individual may realize an effect in spite of what they are doing. In other words, these bodybuilders grew to be massive even though, and not because, they trained to failure. According to this review, they would become even bigger or stronger, if they didn't train to failure.

So how should you approach your training to achieve optimal size or strength without training to failure?

Remember what the thresholds are for strength and size. (see the table below)

A stimulus of 85% and above will stimulate a strength response. And using loads between 60-85% will do the job for hypertrophy.

You can train to failure occasionally, for example when testing. But for the most part, dial it back a bit. You'll suffer fewer injuries, recover more readily and get better results.

Reference

Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sport and Health Science.