You’re not alone. You’re not the only one. It seems like the best way to build strength and muscle is to push yourself to the limit. What if I told that training until you fail could actually be holding back your progress? Let’s explore the truth behind this fitness fable and learn how to train smarter rather than harder.
When you first began lifting weights, you probably did the same as most people: you lifted until you could no longer move. You might think that legends like Arnold Schwarzenegger do the same thing. What works for a bodybuilder of world-class caliber might not work for you. Training to failure can actually lead to overtraining and injuries. How can you tell when to push yourself beyond your limits?
Jordan Syatt is a renowned fitness specialist who has spent years researching this topic. He found that the key to success lies in understanding each individual’s needs and goals. Asking yourself the right questions can help you to train to failure. Here are five questions to ask yourself:
- Is it necessary to train to failure in order to gain muscle?
Research shows that training to failure may activate more muscle fibers but is not necessary for growth. It can even lead to overtraining when done too frequently. - Are you breaking the 90-Percent maximum rule?
It is dangerous to train to failure using weights that are higher than 90% of your maximum 1-rep limit. This can lead to a breakdown in technique. For safer and more effective results, stick to weights between 50-85% of your maximum. - How Often should you train to failure?
Beginners should focus on perfecting their form and avoid training until they fail. Advanced lifters and intermediates can use it more often, but still sparingly. - What is your goal?
If you want to achieve maximum strength, like a powerlifter would, then training until failure may not be the best option. If you’re aiming for muscle hypertrophy, like a bodybuilder or powerlifter, then training to failure can be useful. - What Exercises are you performing?
The risk of injury is too high to perform complex lifts such as snatches to failure. Simpler exercises such as triceps extension or bicep curls are safer.
Training Smarter Not Harder
In a world dominated by the mantra “no gain, no pain”, it’s easy for people to fall into the trap that more is better. True progress comes from understanding the needs of your body and adapting your training accordingly. Asking yourself the right questions, and focusing on smart sustainable practices will help you achieve your fitness goals, without sacrificing your health.
