Introduction: Training to Failure for Hypertrophy
In this article, we will discuss the concept of training to failure for hypertrophy, based on the insights provided by Dr. Mike Israetel from Renaissance Periodization. We will explore the research on this topic, and the best approach to training for hypertrophy, depending on your training age.
Research on Training to Failure
– No clear benefit of going harder per set than three reps shy of failure (3 reps in reserve, or 3 RIR).
– Training to absolute failure can cause excessive fatigue and hinder back-to-back workouts.
– People are often bad at estimating their true limits, and might unknowingly train at a much lower intensity than intended.
The Best Approach: Progressive Overload
1. Start your training cycle with certain weights, reps, and sets, at roughly 3 RIR.
2. Increase the weight or reps slightly in each workout, making it more challenging over time.
3. Eventually, you’ll reach a point where you can’t match your previous performance due to fatigue. At this point, take a deload, and start your next mesocycle with a slightly higher intensity.
Training Age and Intensity
– Beginners (0-2 years of training): Focus on technique and start at 4-5 RIR. Progress to 2 RIR and then recycle the process with more weight. Avoid pushing too close to failure, as technique can break down.
– Intermediates (2-7 years of training): Start at 3 RIR and progress to 0-1 RIR within each mesocycle. Be cautious with exercises that could cause injury if performed to failure (e.g., squats or overhead presses).
– Advanced (7+ years of training): Begin at 2 RIR and gradually decrease, potentially even going beyond failure with assistance or cluster sets in the final week before a deload.
Conclusion
In summary, the key takeaways for training to failure for hypertrophy are:
1. Research does not support a clear benefit of consistently training to failure.
2. Progressive overload is the best approach, gradually increasing intensity throughout a training cycle.
3. Training age influences the optimal intensity, with beginners focusing on technique, intermediates progressing to near-failure, and advanced lifters potentially going beyond failure in some cases.
