Buzz
Workout regimens often suggest lifting a weight repeatedly until you struggle to complete the final repetition. This method, known as 'lifting to failure,' is thought to engage all the muscle fibers in the primary muscle groups involved. However, it comes with some drawbacks.
When training to failure might be beneficial
Studies indicate that performing a strength exercise with a lighter weight until you can no longer do another rep recruits the same number of muscle fibers as doing fewer reps with a heavier weight. So, if your aim is to build muscle mass and you only have lighter weights or bodyweight exercises at your disposal, training to failure could help you maximize the available resources.
For exercises that target a single joint, like bicep curls, training to failure offers a straightforward way to ensure you've worked the muscle sufficiently to trigger growth and adaptation. There's no need to count repetitions or calculate percentages—when you feel the burn, you know you've reached your goal. This simplicity can be particularly helpful for basic movements.
When it’s better not to train to failure
That being said, training to failure isn't suitable for all exercises. For complex movements that require significant technique, pushing to failure means continuing even as your form begins to degrade. Poor form, depending on the lift, could potentially lead to injury.
Strength coach Adam Bornstein recommends evaluating a few factors before deciding to train to failure. A key consideration is how much skill the exercise demands:
Take snatches, for instance—they’re widely considered the most intricate lift, and attempting them to failure can be hazardous. Simpler multi-joint exercises like chin-ups, bench presses, and lunges are better suited for failure-based training, though they still require careful attention. The same caution applies to movements like squats.
Single-joint exercises, such as bicep curls, triceps extensions, and calf raises, are the least complicated movements and are more suitable for training to failure.
Additionally, training to failure may increase the difficulty of recovering from your workout. You can still make significant progress without pushing yourself to failure, so why force yourself to complete the tenth rep if you can achieve the same results by stopping at eight?
