Introduction

In this article, we discuss the common hypertrophy myth that training to failure is necessary for optimal muscle growth. We’ll cover the good and bad aspects of training to failure, and whether or not it’s essential for beginners and advanced lifters.

The Myth and the Good Points

The hypertrophy myth claims that training to failure is essential for maximum muscle growth. Some argue that failure training is especially important for advanced lifters, while others say it’s more important for beginners to learn their limits early on.

There are good reasons for intermediate and advanced lifters to train close to failure, as it helps define the boundaries of their abilities and ensures they’re training hard enough. Going to failure occasionally can provide a great stimulus for growth and help identify any discrepancies in training intensity.

Benefits of Training Close to Failure

• It’s the definition of hard training, ensuring you’re pushing your limits.
• Helps identify if you’re training closer to failure than you think, allowing for more accurate training in the future.
• Provides a great stimulus for growth, especially when followed by a de-load week.

The Bad Side of Training to Failure

Training to failure all the time may not be ideal for the following reasons:

Beginners Grow Well from Far Away from Failure

• Beginners have low growth thresholds, allowing them to make gains without pushing to their limits.
• Proper lifting technique is crucial for beginners, and it’s best learned away from failure, where technique may break down.

Research Shows Two or Three Reps in Reserve is Best for Growth

The body of literature suggests that training with two or three reps in reserve (RIR) is best for growth over the course of a training program. This finding is based on studies conducted mainly on untrained and recreationally trained individuals.

Stimulus to Fatigue Ratio of Failure Training is Poor

Training to failure generates significantly more fatigue than stimulus, which can negatively impact the quality of future workouts and lead to unsustainable training practices.

Special Cases for Training to Failure

While training to failure may not be ideal for most people, there are certain situations where it can be beneficial, such as:

• When training volume is extremely low.
• When time is limited, and maximizing stimulus per set is crucial.

Do Advanced Lifters Need to Train to Failure?

It’s unclear whether advanced lifters need to train closer to failure for optimal growth. While they may need a greater stimulus for growth, the stimulus-to-fatigue ratio of failure training is worse for advanced lifters, making it less sustainable.

Conclusion

In conclusion, the hypertrophy myth that training to failure is necessary for optimal muscle growth is not entirely accurate. While training close to failure has its benefits, going to failure all the time may not be ideal for most people. Beginners can grow well without pushing to their limits, and research suggests that two or three reps in reserve is optimal for growth. Advanced lifters may benefit from training close to failure, but it’s essential to consider the stimulus-to-fatigue ratio and sustainability of such training practices.