> [!abstract] [[TRAINING-TO-FAILURE]] > MORE INFO: #TERMINOLOGY #TRAINING/PHILOSOPHY # Introduction to [[TRAINING-TO-FAILURE]] Training to failure is a concept in the context of muscle hypertrophy and strength development. The idea behind training to failure is straightforward: it involves performing a set of exercises until you are physically unable to complete another repetition with proper form also know as a [[SET.MAX-REPS]]. This approach is often used to maximize muscle fiber recruitment and stimulate greater muscle growth. However, the intensity and approach to training to failure can vary widely depending on the load used, the type of exercise, and the individual's training goals. While training to failure can be an effective tool for muscle growth, it must be applied strategically to balance the benefits with the risks of overtraining and injury. ### Defining the Difference Between Technical Failure and True Failure 1. **Technical failure** occurs when an individual can no longer perform a repetition with proper form or technique. This means that while the muscle might still have some capacity to generate force, the movement can no longer be executed correctly, often leading to compensatory movements or poor form, which can increase the risk of injury. 2. **True failure**, on the other hand, refers to the point at which the muscle is entirely exhausted, and no additional repetitions can be completed, even if form is compromised. In practice, many strength and conditioning professionals advocate stopping at technical failure to avoid the risks associated with pushing to true failure, especially with heavy loads or compound exercises. ### [Diving into the Graph from High Flow Performance](https://www.instagram.com/p/CtKppqnPMLW/) The graph from High Flow Performance highlights the relationship between training to failure (using the [[REPS-IN-RESERVE]], or RIR, scale) and muscle hypertrophy across different load intensities. As the RIR decreases, indicating closer proximity to failure, muscle hypertrophy increases. Interestingly, the graph reveals that at higher RIR values (e.g., 3 or more), heavier loads tend to stimulate more muscle growth compared to moderate and light loads. However, as one approaches RIR 0, where failure is imminent, the trend shifts. Here, lighter loads start to demonstrate slightly greater hypertrophic effects compared to moderate and heavy loads. This suggests that the proximity to failure may modulate the effectiveness of different load intensities in stimulating muscle growth. ![[TRAINING-TO-FAILURE.HIGH-FLOW-PERFORMANCE.png]] #### The Role of Repetitions in Muscle Growth with Lighter Loads Lighter loads inherently allow for more repetitions within a given set compared to heavier loads. This increase in repetitions translates to a greater total volume of work performed, which is a critical factor in driving muscle hypertrophy. When training with lighter weights, the muscles experience prolonged periods of contraction, leading to increased time under tension. This extended time under tension is crucial for stimulating muscle growth because it induces a higher degree of metabolic stress—a key driver of hypertrophy. #### Metabolic Stress and Fiber Recruitment Metabolic stress occurs when muscles accumulate metabolites such as lactate, hydrogen ions, and inorganic phosphate during sustained contractions. These byproducts of exercise are believed to play a significant role in muscle hypertrophy through various mechanisms, including cellular swelling, the release of anabolic hormones, and the activation of muscle growth pathways. When using lighter loads, the higher repetition count needed to approach failure causes an accumulation of these metabolites, enhancing the muscle's hypertrophic response. As the set progresses with lighter loads, initially recruited Type I (slow-twitch) fibers begin to fatigue. The body then starts recruiting additional motor units, including the more growth-prone Type II (fast-twitch) fibers, to maintain the exercise. By the time you reach failure or near-failure (RIR 1 or 0), a significant portion of these Type II fibers are engaged, contributing to comprehensive muscle growth. #### Comparative Advantage Over Heavier Loads While heavier loads generate more mechanical tension per repetition and recruit Type II fibers earlier in a set, they do not allow for as many repetitions before failure. This means that while heavy loads are effective, the total time under tension and metabolic stress may be less compared to lighter loads performed to failure. The chart indicates that at very low RIRs (close to failure), lighter loads can stimulate slightly more muscle growth than heavier ones, likely due to this combination of increased time under tension and enhanced metabolic stress. Moreover, the reduced risk of injury with lighter loads allows for consistent application of this strategy, making it possible to train closer to failure more frequently without the same level of joint or connective tissue strain associated with heavy lifting. This consistency in training is crucial for long-term muscle growth. #### Practical Application For individuals aiming to maximize hypertrophy, integrating lighter load sets with high repetitions and training close to or at failure can be a powerful approach. These sets should complement heavier, lower-repetition work to create a well-rounded training program that stimulates muscle growth through multiple mechanisms. By strategically combining heavy, moderate, and light loads within a single workout or training cycle, you can exploit the unique benefits of each intensity range, ensuring comprehensive muscle development. This can also be setup as [[SET.DROP]] where once technical failure is reached or a given RIR. Weight is dropped with 5-10% for each set making the loads lighter and more reps are squeezed out. ### Why More Recruitment with Heavy Loads and Low RIR? When training with heavy loads (approximately 80%+ of 1RM) and reaching a low RIR, the body recruits a significant number of muscle fibers, particularly the Type II or fast-twitch fibers. These fibers are responsible for generating high levels of force and have a greater potential for hypertrophy. The combination of high mechanical tension from the heavy load and the near-maximal effort at low RIR leads to substantial muscle fiber recruitment. Additionally, heavy lifting induces a strong neuromuscular response, further enhancing muscle activation. This makes heavy-load, low-RIR training highly effective for both strength and muscle growth. However, the risk of injury increases as one approaches true failure with heavy weights, emphasizing the need for careful form and technique. ### Why More Recruitment with Moderate Loads and Low RIR? Moderate loads (around 60%-80% of 1RM) combined with low RIR also promote significant muscle fiber recruitment, though the mechanisms differ slightly from heavy loads. With moderate weights, the muscle can perform more repetitions, leading to increased time under tension—a critical factor for hypertrophy. As you approach failure with moderate loads, the body begins to recruit additional motor units, including those involving Type II fibers, to continue the exercise. This extended effort under moderate loads also generates considerable metabolic stress, contributing to muscle growth. Training with moderate loads to low RIR is a balanced approach that maximizes hypertrophy while reducing the mechanical strain on joints compared to heavy loads. ### Why More Recruitment with Light Loads and Low RIR? Training with light loads (around 40%-60% of 1RM) to low RIR may seem counterintuitive for muscle growth, but it can be surprisingly effective, especially when taken techical failure. With light loads, the muscle engages in a higher number of repetitions, significantly increasing metabolic stress and time under tension. As the set progresses and the more endurance-oriented Type I fibers become fatigued, the body begins to recruit the larger, more hypertrophy-prone Type II fibers to maintain the effort. This comprehensive recruitment, combined with the metabolic stress from prolonged exertion, drives muscle growth. Light loads taken to failure are particularly useful for hypertrophy with a lower risk of injury, as the overall mechanical load on the body is reduced. ### How to Train Your Compound Exercises to Failure Based on RIR When training compound exercises like squats, deadlifts, or bench presses, it is essential to consider both the benefits and risks of pushing to failure. Given the high mechanical loads and the involvement of multiple muscle groups, it is often advisable to stop at technical failure rather than true failure, particularly with heavy loads. A suggested approach is to use a higher RIR (e.g., 2-3) with heavy weights to build strength and minimize injury risk. As you progress in your workout, you can reduce the load and the RIR, approaching failure with more controlled, lighter back-off sets. This strategy allows for the safe application of training to failure, optimizing muscle growth while maintaining good form and reducing fatigue accumulation. ### How to Train Your Isolation Exercises to Failure Based on RIR Isolation exercises, such as bicep curls or leg extensions, provide an excellent opportunity to train closer to true failure with lower risk compared to compound movements. Since these exercises target specific muscle groups and generally involve lighter loads, they are less taxing on the central nervous system and have a lower injury risk. For hypertrophy, it can be beneficial to train isolation exercises to a very low RIR (e.g., 1-0), pushing close to or at true failure. This approach maximizes metabolic stress and muscle fiber recruitment in the targeted muscles. Additionally, because isolation exercises typically do not involve large muscle groups or multiple joints, the risk of form breakdown is lower, making them ideal for failure training. ![[MATRIX.REPS-IN-RESERVE]] ## Implementing Training to Failure in a Workout Context To effectively incorporate training to failure into a workout context, it's important to tailor the approach based on the type of exercise and desired outcomes. This allows for maximizing muscle recruitment and hypertrophy while managing fatigue and minimizing injury risks. ### Main Compound Lifts: RIR 2-3 When performing major compound lifts like squats, deadlifts, or bench presses, maintaining a **Reps In Reserve (RIR) of 2-3** is recommended. These exercises involve heavy loads and multiple muscle groups, creating substantial mechanical tension and neuromuscular demands. Stopping with 2-3 reps left in the tank ensures that the muscle is sufficiently challenged without pushing the body to true failure, which can increase the risk of injury and excessive central fatigue. This approach allows you to build strength effectively while preserving form and enabling better performance throughout the rest of the workout. ### Loaded Dynamic Accessory Work: RIR 3-4 Dynamic accessory exercises, such as lunges, rows, or kettlebell swings, play a key role in improving strength, stability, and movement patterns. For these exercises, it is advisable to work with an **RIR of 3-4**. This allows for quality movement without excessively taxing the central nervous system. The goal here is to stimulate muscle growth and reinforce technique, maintaining focus on control and proper execution. By stopping at an RIR of 3-4, you are able to accumulate more total volume with good quality, enhancing both hypertrophy and muscular endurance without overreaching. ### Controlled Isolation Accessory Work: RIR 1-0 For isolation exercises like bicep curls, tricep pushdowns, or lateral raises, training to a very low RIR of **1-0** can be highly effective for maximizing hypertrophy. These movements generally involve lighter loads and target specific muscle groups, making them less taxing on the central nervous system and reducing the risk of injury. By pushing close to or reaching true failure, you create a high degree of metabolic stress and fiber recruitment, driving localized muscle growth. This approach is especially effective during the latter part of a workout when the primary focus is on fully exhausting the targeted muscles for maximal hypertrophy. *** # Final Thoughts To my mind you should only fail in a lift at a competition, as this is where you want to reach for your utter most, everything else is training and getting beat-up by a lift is not the way to get stronger. [FOR MORE INFORMATION PLEASE CONTACT ME ON FACEBOOK](https://www.facebook.com/emillykkegaard.hansen) > [!example] SYSTEM.VERSION > 1. [[230721]] > 2. [[240825]] *** >[!question] [[TRAINING-TO-FAILURE]] #SYSTEM/LOG >````dataview list from [[TRAINING-TO-FAILURE]] and #SYSTEM/LOG SORT file.name ASC ***