Seven Time Mr. Olympia Arnold Schwarzenegger said in the movie Pumping Iron, “Muscle growth does not take place until the repetitions are taken past the point of failure.”  There have been many great Olympians such as Dorian Yates and Ronnie Coleman that took every set to complete muscular failure. Many people have the notion that you are not hardcore if you are not training to failure every set to complete muscular failure, and most trainers and athletes have advocated that repetition to failure is an essential characteristic of resistance training regimens.

To date there is only a single exercise study reporting training to failure may lead to greater increases in strength and hypertrophy. Two studies had caused controversy in the resistance training research realm when experimental groups were matched for total work; isometric force production, single repetition maximum strength, local muscle endurance, and explosive power gains were similar regardless of whether the sets were taken to complete muscular failure or not.  Some researchers have advocated that taking every set to total failure leads to long-term overtraining, which may be counterproductive to muscle growth. There has not been a training to failure study for some time, so researchers decided to investigate the subject once again. The purpose of the study was to compare the increases in muscular strength, size, and neural activation between three resistance training programs in which the participants always trained to muscular failure or predominantly not to muscular failure. 28 previously untrained males, who first undertook a 4-week period of standardized resistance training to muscular failure before being designated as either high or low responders, were then randomly allocated into different groups. All groups performed a 12-week resistance training program comprised of four sets with 85% of 1RM for the bicep curls, training three times per week. One group trained to complete exercise failure while the other group did not.

At the end of the study, the researchers reported that although all the groups increased muscular strength in the arms, there were no significant differences between groups. Similarly, they reported that although all groups increased muscle size in the arms, there were no significant differences between groups.

Training to Failure Increases Cortisol Production Post-Exercise

The newest study has reported that training to failure can lead to elevated cortisol levels for 48 hours after exercise. Researchers examined post-exercise anabolic effects after two resistance training (bench press and squats) workouts:

-performed either close to muscular failure, 12 repetitions to failure with 70% of 1RM

-Performed further away from muscular failure, three sets of 6 repetitions (Not to Failure)

The researchers reported that training to failure resulted in greater increases in cortisol (measured immediately post-exercise), and markers of muscle damage (creatine kinase were elevated 48 hours post-exercise). Training to failure led to a lower bar speed compared to not training to failure when measured up to 24 hours post-exercise for the bench press (65% reductions in bar speed after training to complete failure versus 26% reduction in bar speed after non-training to failure), and up to 6 hours for the squat (44% reduction after training to failure versus 20% reduction after not training to failure). Training to failure also led to a lower jump height compared to not training to failure when measured up to 48 hours post-exercise. This study shows that the mechanical, neuroendocrine and autonomic cardiovascular response is markedly different when manipulating the number of repetitions per set. Halving the number of repetitions in relation to the maximum number that can be completed serves to minimize fatigue and speed up recovery following resistance training.

Training to complete muscular failure results in increased cortisol productions and delayed muscle recuperation. If you do train to failure, then you may need to train less often or try keeping your reps lower as the study did. Based on the research, training to failure each workout may lead you on the pathway to overtraining.

If you go into any gym or college training facility, you will see athletes pushing themselves to the limit. In order for an athlete to achieve greatness, he or she must push themselves to the limit, but there is a time when an athlete must pull back to avoid over training.

The body much like a race car, the body needs regular maintenance, if you hit the nitro button on the car too much, your going to burn out the engine. One of the easiest way of hitting the nitro button too much is by training to complete muscular failure each set. Training to muscular failure has been proposed to lead to greater gains in muscular strength and size because of greater neural drive when training at a closer proximity to muscular failure, implying that more motor units may be recruited.

While failure can be a valuable tool in a bodybuilder’s training routine, there is some evidence to indicate that it comes with a significant cost.

Previous research has found that training to failure every set significantly increased resting levels of the catabolic hormone cortisol and suppressed anabolic growth factors such as IGF-1. This study demonstrated that taking every set to failure could lead to overtraining and a catabolic response. This study may indicate that bodybuilders who take every set to absolute failure may put themselves at risk of impeding long-term growth.

In one 12–week study, the researchers found no difference in the routines that were taken to failure and those that were not. This study only lasted 12 weeks, so long term effects of taking every set to absolute muscular failure is not known. Training to failure too frequently can a possible lead to over training, as previously reported with the study that training to failure resulted in greater increases in cortisol and decreased IGF-1 levels. A new study published in the International Journal of Sports Medicine reports that training to failure each set needs longer recuperation than those not training to failure.

This study analyzed the time course of recovery following two resistance exercise protocols differing in level of effort: maximum (to failure) vs. half-maximum number of repetitions per set.

Researchers had a group of volunteers perform 3 sets of bench presses and squats.

Nine males performed either:

3 sets of 8 reps (80% 1RM) to failure

3 sets of 4 reps (80% 1RM) not to failure.

Training to failure resulted in greater neuromuscular fatigue and longer muscle recuperation than the not training to failure group for 48 hours. This indicates it takes a longer time for full muscle recovery following intense resistance exercise that is taken to failure compared with a similar workout where sets are terminated before failure is reached. Future studies should be conducted to determine how fatigue extent influences MUs recruitment and RT-related muscle adaptations on strength trained and untrained individuals.

Some research question the scientific validity of training to failure each set. For example, using trained participants train to failure and the other group train just short of muscular failure. At the end of the study, both group increased muscular strength and muscle mass equally, with no differences between the groups. It seems that when volume is equated between groups, it does not matter whether a person trains to failure or not to failure.

Researchers wanted to test the validity of training to failure vs. not training to failure in a series of different training methods.

Researchers had one group perform:

5 sets of 5 reps (Not Training to Failure).

25 reps in as few sets as possible (Muscular Failure).

Under both workout conditions, they had 2 minutes rest between sets (2 seconds concentric, 1 sec isometric, 2 seconds eccentric). The training load and training volume were both the same. The The training protocol to failure required ~7 minutes and 6 seconds to complete, whereas the training protocol not to failure 5×5 protocol required 12 minutes and 10 seconds to complete.

The study suggests that, when training just short of muscular failure using a 5×5 approach, may attain similar strength increases when compared to training to complete muscular failure. When volume is matched, both protocols produced the exact same increases in strength but training to failure appears a more time-efficient protocol.

“Training to failure resulted in greater neuromuscular fatigue and longer muscle recuperation than the not training to failure group for 48 hours”.

Related Article

Avoid Over-Training – When Training to Failure Can Hurt You

If you are a runner, I am sure you will know about calf cramps.

Imagine this scenario if you want. Let’s say you are 7.5k in a 10k race and the road starts to tilt. Very slightly, but enough to put that extra tension on your legs while trying to maintain contact with the leaders. And the temperature? Well, it’s morning, but it’s hot and it’s likely to get hotter before it’s over. And to make matters worse, I was so desperate to maintain contact with the leading group, that I forgot to drink liquid at the last feeding station. And did you wear tight calf socks? I know they are fashionable, but why did you do it?

So what do we have here?

Extra tension in the muscles?
Dehydration?
Loss of essential salts?
Restriction of blood flow?

Overall, I think we are describing the execution of calf cramps, waiting for it to happen.

I’m not sure anyone has a definitive answer to the cause of the cramps, but there are certainly several steps you can take that could help you save yourself from a disaster during competition, in any sport.

1. Adequate heating

Ok, I know, but did you do it? If not, then those cramps could come. Seriously, if you have been involved in any sport at any level, then you will be aware of the importance of proper warm-up. And I don’t mean a quick walk up the stairs to the locker room! Adequate warm-up should include a routine that gently stretches the muscles to prepare them for the greatest effort and for blood to flow around your body. A warm help will not only help prevent calf cramps, but also help prevent some of the injuries that could occur when you put sudden pressure on cold muscles.

And while we talk about warming up, don’t forget about the casualties too. Warming up after exercise can also help prevent cramping and reduce the risk of injury.

2. Train hard, run easy

Have you heard this before? Do not? Well, you should think about it a bit, because it’s true. When you train for a sport, you not only practice the skills necessary to execute the event in which you compete, but you also train your body for the rigor of the event. To give an exaggerated example, if you train for a sprint and then try to run a marathon, your body will not be ready. If you try, I think you might have some serious cramping.

Remember, train hard, run easy.

3. Water is the blood of sport life.

When you start exercising, you start to sweat (or you should do it). Sweat is the natural way to cool down when you get hot, so it’s a good thing. And since your body is mainly composed of water, then you should have enough, isn’t it? Well, considering that you lose moisture from your body when you breathe, sweating removes a large amount of fluid from your system.

And your body will demand that it be replaced!

If you begin to feel dizzy, or experience a rapid heartbeat, these could be signs that you are starting to become dehydrated. I will read that if your mouth and lips feel dry, then you should bring water on board. It is not always possible to drink fluids during sports, but always have some available as soon as you can drink.

4. Sport A’int No Catwalk.

It is true! The sport is not a fashion show. If you think it is, then you are hanging in the wrong place! There is nothing wrong with looking good while competing, but be practical. Do not risk injury (or cramping) by wearing clothes that are too tight and that restrict the movement of your body, either externally or through blood flow. Believe me, I know. When I was younger, I wore ties in my socks while playing soccer (not like a fad you will understand), just to keep my socks and shin guards inside my socks. Three quarters of the way through a game, my calves would tighten, and I would roll on the ground in agony. Once it was understood, that I only had cramps, I was the subject of much mockery, but believe me, the cramps are far from funny if you are the