Hey guys, I need some help with a misconception. Is the idea of failure training picking a weight you’ll fail at in a given rep range (like picking a weight you’ll fail at the 8th rep) or is it the idea of going until you can’t get another rep in
It could actually be both. Training to failure is just performing the exercise until you cannot. Training heavy to failure would be picking a weight as you suggested and failing within a rep range. You could also go with a lighter weight and keep going until you fail and then even go beyond failure with partials or assisted reps.
What are you looking to do? I think for strength training going heavy would be best and if your after hypertrophy then more reps and going beyond failure would be the way to go.
There are two types of failure commonly referred to: Technical failure: The point at which you cannot perform another rep with good form and a controlled tempo. Muscular failure: The point at which you cannot move the weight another inch, regardless of form.
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I tend to lean toward this. However, if I go beyond the rep range on set one, I go until I can’t get another rep in. Then, set two, three, etc. I usually fail at or close to the rep range selected. Once I can do all sets with failure beyond the rep range I select, that tells me it’s time to move up in weight-my progressive overload.
Pick a weight you reach failure at 8…if you dont reach failure at 8 keep going until you reach failure…strive for 12
the next workout add 5 lbs or 5% and
if you reach failure before 12, stay with that weight until you reach 12…usually only takes one or two workouts for that to happen
and this is usually done with only one set performed or the last set of the exercise performed…i would not go to failure prior to your working set if you are performing multiple sets
I prefer success training to failure training.
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I’m going for a mixture of strength and hypertrophy; some of my exercises are in lower rep zones (ie., the flat bench and rack pull being 5 reps), while some are in the high rep zones (i.e., lateral raises being 15 reps or the Lat pulldown being 8 reps).
I would do the heavy movements to your desired rep scheme and then a back off set and then do the lighter movements to failure or add other intensifiers like drops or rest/pause.
You also don’t need to go to failure on all sets.
Just on last sets or try a mixture.
Many was to skin a cat.
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