Thread: To failure or not to failure, that is the question

If you are training fully to failure every set shouldn't be taken to complete failure. The first set or two is make sure the muscle is warmed up and your system is ready to fire for the all out set. To go to true failure, you need to be doing things like forced reps, negatives, etc to get there.

Most people think they are going to failure but they usually have a little more left in the tank. If you have a training partner, you can take sets beyond failure with the intensity techniques mentioned above. If not, you can do things on your own like drop sets or rest pause to get to true failure. If you try and take every set to complete failure your system is going to be so taxed that half way thru the workout you'll be so spent that you won't be able to put out a lot of effort and the rest of the workout will suffer.

Generally speaking, consistently training to failure is just going to expedite the event of systemic fatigue.

Stress is a good thing on the body. You give the body something difficult, and it adapts to better facilitate that challenge the next time your body encounters it. In this case, the challenge is weight lifting.

However, if you over-stimulate your body, you're body isn't allowed to recover, and you eventually reach a state in which your body doesn't let you work hard, because you will feel overly parasympathetic all the time (lower heart rate, lower rate of metabolic processes, lower energy system function, etc.)

What is important is finding a good stress level for your body. It can be a very individual thing. Some people can really beat themselves and make great gains, while some people need more specific recovery phases in their workout. Keeping a training log and seeing what works is the best bet. My advice is to start slow, and progressively increase your sets to failure, see what works for you.

I personally do not like going to failure on an exercise. Sometimes I do if I am near the end of a training phase, because at that point all the weights I am moving are really heavy. Also, sometimes I do if I am feeling really "turned on", those days I'll go for a PR or something.

Training to failure is an aspect of your program design. Sometimes you really want to stress the body to force a desirable adaption, but you have to be careful how often you do it. It depends on a lot of things.

^^Two great posts! There is really nothing else left to say.

I go to failure every workout on my main groups.

I'm doing 5 X 5 right now so not going to failure. Trying to build 1 rep max strength. But let me tell you it is still a great workout.

You have to take into account your CNS when training. If you fail that you will not make the gains you are after.


Switch it up and see what works for you. If you train for a lifetime you have plenty of time. Try a 5 X 5 program then switch it off to hypertrophy and maybe do circuits.

You will injure yourself though if you try to go balls to the walls every workout every week. Your body needs rest and your CNS needs rest and recovery as well.

Thanks for the answers. I don't really go to failure on every set, but try to keep it 1-2 reps away. I just can't feel the workout on my muscles otherwise.
But what's true is that every 5-6 weeks I need to take o week or so off because of fatigue

I take it you're not on gear? folks on gear can get away with a lot more than others.

Originally Posted by Merkaba

I take it you're not on gear? folks on gear can get away with a lot more than others.

There are a lot of variables. Age, diet, supplements taken. But if you think the first 2 set's of a 5 X 5 are warmup's you should try it. I did one yesterday it took me over an hour. They are popular for a reason.

Son, it really isn't even a question if you think about it

I think going to failure should be program specific.
My 5x5 programs include going to failure.
Other routines like fullbody 3x a week, 20 rep squat, ect... I don't take to failure.

Originally Posted by Merkaba

I take it you're not on gear? folks on gear can get away with a lot more than others.

No, I'm not on gear. And true, I'm judging 5x5 without having tried it out. I'll give it a shot after my cutting period is over.

I don't really advocate going to failure frequently and at high volumes, but it is certainly fine to do sometimes. Going to failure on every set all the time is setting yourself up for failure (Pun intended!). Hitting concentric muscular failure is more taxing on the body, so take that into consideration. With greater stress comes an increased need for recovery.

If you're training to failure frequently you really need to make sure you're getting quality sleep, nutrition, reducing stress elsewhere in life, possibly using stress reduction techniques (Deep breathing exercises, tension-relaxation, etc.), and adequate amounts of active and passive recovery. Deloading becomes even more important if you regularly train to failure.

For example, I regularly hit 1RMs doing the program I am now. However, I only hit failure on occasion with my accessory work. Also, every 4th week I skip my the very heavy lifting and significantly reduce the volume of my accessory work to facilitate recovery.