Training to failure is a much-discussed topic

Currently, training to failure is a much-discussed topic, particularly among those eager to maximize their hypertrophic gains. I’ve endeavored to put together a concise guide to answer common queries about this subject. Hopefully, you’ll find it useful!

In terms of evidence, things seem to be a bit clearer: training to failure appears to be superior for inducing greater hypertrophy. But of course, in making comparisons between training to failure and non-failure training, a broad spectrum of factors needs to be taken into account: this includes aspects such as training volume and frequency, how these variables interact in terms of fatigue accumulation and results, and also what constitutes perceived failure versus true failure.

It’s worth noting that under conditions of no fatigue, pushing a set to true task failure optimizes the hypertrophic outcomes that the given set can yield. This is because, by doing so, we can (theoretically) maximize the amount of tension that the fibers experience during the final reps as we approach task failure.

However, a caveat remains.

There’s a limit to the amount of ‘failure training’ we can do/muscle group before we succumb to excessive fatigue that might negatively impact our performance throughout the week. Interestingly, this isn’t necessarily the case if we modify training volume (by lowering it) and frequency, particularly when hypertrophy is the ultimate goal.

Training to failure doesn’t always need to be the order of the day, but its frequency largely hinges on our overall training volume and how we decide to spread it across the week. It undeniably assists in accurately assessing effort exertion within a set, helping us achieve a more precise measure of RIR (reps in reserve), and consequently, it helps optimize the efficacy of a training set while attempting to keep fatigue accumulation within reasonable limits.