Great Info! I usually use method 3, but now may think about switching it up a bit! Thanks!
In the second part of our discussion on training to failure, we talked about several very important things.
For starters, we cleared up the ambiguity surrounding the term “failure” and established a simple, clear-cut definition of the term.
Alas, we were all on the same page.
At that point, we went on to discuss the pitfalls of regularly training to failure, including the extreme stress these techniques place on the central nervous system.
The end result: overtraining, burnout, skipped workouts, extreme fatigue, and an overall lack of results. Not exactly the type of things you’d hope to generate by “giving it your all” in the gym.
And that’s the point−training hard without training SMART leads to nothing more than a bunch of futile, wasted effort.
That said, training to failure isn’t all bad, and in fact there are several “intelligent” ways to use the technique to get you the results you’re after, faster.
Here are a few of my favorites:
Method 1 – Gradual Failure
As the name suggests, with this approach you gradually move toward failure, achieving true failure only on the last set of a given exercise.
For example, let’s say you are performing dumbbell bench presses and are aiming to complete 5 sets of 8 repetitions. Instead of choosing a load that you can only do 8 times, be conservative and select a weight that you are able to complete 12 solid repetitions with.
Your first set of 8 will be easy, but with limited rest, your last set should be pretty difficult. Here’s what it looks like:
Set 1 – Somewhat Easy
Set 2 – Moderate
Set 3 – Hard
Set 4 – Harder
Set 5 – Very Hard (failure)
By the end of the five sets, you will have maximally stimulated the working muscles without overtaxing your central nervous system. This method can be used fairly regularly without adverse affects.
Method 2 – Periodic Failure
With this method, you “periodically” schedule periods of full-blown failure training into your training schedule.
For example, you may avoid training to failure completely for 3 weeks and then transition into a full week in which you train most sets to failure. This can be a very useful method to really “shock” the body and achieve rapid progress, but I would not use it more than 25% of the time.
Method 3 – Isolated Failure
With this method, you avoid training to failure during big, multi-joint movements (i.e. squats, deadlifts, bench, pull-ups, rows, etc) and instead only train to failure while performing substantially less demanding “isolation” type exercises (curls, leg extensions, tricep pressdowns, lateral raises, etc).
Typically, you would train a muscle to failure via an isolation movement only after big, compound work has already been completed−a phenomenal way to ensure maximal stimulation without the burnout.
How about you? Do you have another “intelligent” way in which you use failure training? Questions/comments about today’s post (or failure training in general) as we wrap up our discussion on the subject?
At least 130 comments and I’ll be back with more exclusive members’ content before you know it!
Joel
P.S. As this post concludes our mini-series on training to failure, let’s ramp up the discussion below!
Related Posts
108 comments - add yours
Quite interesting, I’ve really only ever used the first method and to a lesser extent the 3rd one, but have never really done the Periodic Failure. Might be something to attempt in the future although I could see a high burnout rate if one is not careful
You can definitely over train with this type of workout, I agree keeping it at %25.
for me ill go with this, after analysing all three, i do this, train each exercise with very few sets, like 1-2 sets.. so doing the the first set one rep short of failure, then second set do to failure…. as failure actually stimulate most growth, doing less sets do not cause as much damage like overtraining etc… also so triceps, chest and shoulders the same day, biceps and back, and legs and abs on same days… for example, all shoulder and chest exercises stimulate triceps and back exercises stimulate biceps.. by doing this trick, doing on the same day, u dont have to worry on doing too little sets as the other exercise u are doing on the same day will stimulate the same parts… hope this help u guys, dont you think so?
I have just started on my journey of training and am always looking for new things to write down and add so that I can try them. I like mixing things up not only to keep my muscles guessing but to keep me from getting bored. Thanks!
I’m currently using Method 3 now but after seeing Method 1 I’m thinking of working around that for a couple weeks and see how that goes. – Thanks Joel!
I am most familiar with the first method. The other two are helpful as I start a new fitness model routine tomorrow. Thanks for the information!
Very good info, you read alot on the net about different work outs and tempo but no one explains what failure means. I use number one myself but its reassurring knowing I am doing something right. Thanks, keep up the good work.
I’ve usually only trained to failure using Method 3, but 1 looks very intriguing. Think I’ll try that one with my workout this afternoon! Method 2, while I’m sure is very effective for some, generally leads me to overtraining… and when I overtrain, I get sick. NOT worth my time, personally.
Train to muscular failure with every exercise or to when you know you will not be able to complete another rep. i rarely use a spotter always training to the very last rep i can possibly complete; right up to the very part of muscular failure and yet rarely ever have to drop the weight. to save your cns just dont do hundreds of sets for each body part. no body part needs more than 6 sets to be worked fully.
Well, in my opinion, all three methods have their certain benefits, according to the goal you want to achieve. If for example you want to really strenghten a certain muscle quickly and pump it up, I’d use method 3 for a certain exercise after a whole body workout. Method 2 sounds good to me when you have already hit a plateau and want to overcome it by changing your training routine. And method 1 surely makes sense if you want the middle between quick and longlasting results.
That’s it, thanks for your wonderful website!
I have pretty much always used method #1 or a close variation of it. I find the other 2 very interesting, though. I love all your information – it makes a lot of sense!
I like to decrease reps but increase weight method. Say you do 50 lbs. 12 times next set would be 60 lbs. 10 times. then 70 lbs. 8 times etc. to failure. It seems like I need to do it this way to to get maximum effect for me.
I’ll occasionally inject some failure and beyond failure techniques. Maybe I should be a bit more planned about it.
Some years ago, I trained at Serious Strength in NYC (based on SuperSlow principles); every set was 10/10 cadence, to absolute and complete utter failure. Training was 6 sets, once/week, so my CNS wasn’t toasted (it had plenty of recovery). I did get some benefits; in fact, when I got a physical, some of the blood numbers (especially HDL/LDL cholesterol ratio) were as good as I’ve ever had. I was also getting stronger (based on those exercises).
Training to failure is something I rarely, if ever do, since predominantly training with kettlebells. In the past I have done smaller muscle groups such as triceps, biceps, or calves. Sometimes on vacation I have employed using a machine if I like the groove… even on bigger muscle groups. One thing I do enjoy though is taking heavy or moderate weights in a farmers walk as a finisher.
If i’m training total body three times a week, is it not a bad idea to train to failure? Would this not increase CNS fatigue and reduce performance in subsequent workouts?
If I want to train to failure what I do is I lift heavy with a rep range as a goal. Like 3 to 5 reps in bench with a very heavy weight for as many sets as I can (3 to 5 most of the time) with a 3 minute rest, then I go to squat and I do the same.
If I do more than 5 reps is not heavy enough
I do this once a week.
I’ve only been training 3 months, but occassionally trainig to failure seems to work for me ala method 1. My body is definitely a diesel rather than a dragster. I find that when i”ve cycled up to my intended weight/reps, I’m now revved up & will sometimes put on some more weight & attempt more reps. I can usually do it. I don’t do this every time, only when I’m inspired.
Just a couple thoughts:
First-your gradual failure method doesn’t take into account the principle of progressive overload. If you can do 12 reps with a weight but only do 8 then you are not really getting a benefit from that, as your muscles are working well within their established comfort zone. And to build muscle you must continually push past that point-either more reps with same weight or same reps with more weight.
Second-it seems rather dangerous teaching people to train to ‘failure’, especially if they are not advanced trainers. Many people end up placing a higher priority on the failure part while sacrificing form, which leads to injury or faulty movement patterns (cheat reps) which don’t stress the targeted muscle group properly – think of that guy in every gym who uses his entire body to attempt biceps curls with too much weight. We’ve all seen him, just hopefully not in the mirror ;)
Just my 2 cents
One way I like to utilize failure training is when I will be going on vacation. If I am planning on being gone for a week I will ramp up the volume/intensity a bit the week before to go into a overreaching phase, then allow myself to recover and recharge while I am on vacation. This takes away some hassle of trying to find a gym or workout time, and you don’t feel guilty taking time off since you planned it in advance.
Other than that I rarely train to failure – I consider failure training one of my biggest mistakes I made when starting out lifting for the first few years. You really need to look at the goal of training – is it to feel like crap at the end of the workout and not be able to walk normal for a week – or to force a positive adaptation to your body? Once I stopped this and went on a little more smart training routine, I added almost 100lbs to my core lifts in about a month – a big change from the nothing I was currently gaining…
I have been doing a combination of method 1 and method 3, but the second method i could try out, It would probably shock my body and help give me better results in muscle gain!
You must be logged in to post a comment.
Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...