Lifting to Failure.. Do you?

terizius

Did some reading on lifting to failure - which I typically do. Do you lift to failure? Why or why not?

Here's the rather lengthy (and technical) article dealing with the issue: http://www.weightrainer.net/training/failure.html

And here's the summary of the article:

"In my experience, how a trainee reacts to specific training protocols is strongly influenced by body type:

Ectomorphs and small-boned endomorphs do not respond well to high intensity, infrequent training routines that involve regular training to failure. For them, the failure effort imposes an extended period of neuromuscular system inhibition and recovery. In addition, the muscle growth stimulus that they receive from such training is either insufficient to produce significant growth during the extended recovery period or it is offset by other factors such as excessive muscle damage and consequent degradation, and higher resting cortisol levels. (Prolonged excessive training to failure often causes adrenal insufficiency in these types of trainees.) Additionally, the less robust joint structures of small-boned individuals do not tolerate heavy loading as well as larger boned individuals. Small-boned trainees may gain strength, initially, with such training routines, but do not typically gain much muscle size. For these individuals, training to failure must be used sparingly, on higher rep sets only, or on sets of less stressful exercises (i.e. isolation exercises).


Mesomorphs and large-boned endomorphs, on the other hand, often react well to heavy training to failure. For them, training to failure produces a sufficient growth stimulus to "carry" them through the recovery periods of both the nervous system and the connective tissues/joint capsules, and to overcome any increases in catabolic hormone levels. And for mesomorphs who possess above average nervous system recovery abilities and particularly robust joint structures, these recovery periods may not be signifcantly extended. For these people, training to failure regularly may be the optimal choice. It should be noted however, that such individuals are typically those considered to be very gifted for bodybuilding.

Clearly, the effects of training to failure and personal recovery patterns have to be considered and monitored when a training approach is adopted."

tapirfrog

Now, that's interesting. I have large bones; no matter whether I'm overweight, underweight, or ideal BMI, it's clear that I come from sturdy peasant stock. I will never outrun a gazelle, but if someone catches one and brings it to me, I will bench-press it until it dies of boredom. And the idea of *not* working to failure never occurred to me.

I mean, you lift weights, you work to failure, right? Otherwise, how do you get better at it? Well, clearly that's how *I* get better at it, but it doesn't work for other people? Wow. Makes sense now that you've explained it, but it never once entered my mind that the rest of the world might be different from me.

Good thing there's a competent and outgoing trainer in my gym so nobody has to ask me for advice.

smand2000

I typically stop one full rep before failure. I know when my last rep is all I've got left, and I typically don't go beyond that. This is partially a function of no regular spotter (so safety issues on the big lifts), but also because research has generally led me to believe this is the better way to train (particularly when my primary goal in any session is to not get injured!) ... Occasionally, however, particularly when I've stalled on progression, I will mix in failure training.

I assume, of course, by failure you mean that you are unable to complete the last rep you attempt ...

As always, ymmv ...experiment with what works best for you ...

vanguardfitness

very rarely. If I do it's an accident. I don't think the possibility of losing your form for that last rep is worth it. My body has enough aches to deal with.

terizius

To failure.. meaning that either I do actually fail on the last rep or I know that I couldn't get another if I tried. One thing I do like about training to failure (not getting the last rep) is that I know that I gave it everything and I didn't just quit before I got lazy. That's the main reason I tend to do it..

I do agree with you about the safety aspect of it though. Generally, if I'm using a barbell, I go until I know I wouldn't be able to get the next rep, not until failure itself.

A lot of the issues regarding training to failure as discussed in the article revolved around overtraining/recovery. Since I'm on a 4 day split, I usually get a full week before I even make it back to a target muscle group, so I don't feel that overtraining/recovery are an issue in my case. Plus, my lifts are increasing on a weekly basis - can't argue much with that

terizius

Vanguard - another valid point; the loss of form. That's something I have to be mindful of...

Deestrong68

Almost always to Failure

ninerbuff

If most people really lifted to failure, they would need a spotter or be really good at dumping weights. I used to train to failure when I had a partner back in the day, but I was full of testosterone and growing. At my age now, I just work on maintaining and staying as strong as I can.

Just another note from the OP post..........................somatotyping (ecto, meso, endo) doesn't exist. It was developed by a psychiatrist to categorize people based on shape and was permanent.................till he was proved wrong and had to revise it.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

IronSmasher

Stopped listening at somatotype.