When it comes to building muscle, there are a ton of strategies, tips, and hacks out there. But if you want to push your limits and see real gains, training to failure is one method that stands out. Training to failure is exactly what it sounds like—pushing your muscles to the point where you can’t complete another rep with proper form. Sounds intense, right? That’s because it is. But when done right, it’s one of the most effective ways to trigger muscle growth.
We’re breaking down everything you need to know about training to failure, how it helps build muscle, and how to do it safely.
What is Training to Failure?
Training to failure is the point where your muscles can no longer perform a rep with good form. It’s not about stopping because you’re tired or your body’s begging for a break—it’s about reaching that moment where you physically can’t finish the rep. This is when your muscle fibers hit their max potential, and that's where growth starts to happen.
The Science Behind It
When you train to failure, you recruit both slow-twitch and fast-twitch muscle fibers. The fast-twitch fibers are the ones responsible for explosive strength and muscle growth, and they're typically harder to activate. By training to failure, you ensure these fibers are fully engaged. Over time, this leads to muscle hypertrophy (the fancy word for muscle growth). It’s like waking up every fiber in your muscles and saying, “Let’s grow, baby!”
How to Safely Train to Failure
Okay, now that we know why training to failure works, let’s talk about how to do it safely. Because, let’s be real, while it sounds cool to push yourself to the max, you also don’t want to end up injured.
Here are a few tips:
Warm-up properly
Before hitting failure, make sure your body is primed. A solid warm-up will help you prevent injuries and perform at your best. Focus on dynamic stretches and light reps with moderate weight to get your body moving.
Choose the right weight
Don’t go too light, but don’t go too heavy either. The goal is to use a weight that gets you to failure in a controlled manner. You should be able to perform 8-12 reps with good form, but the last few reps should feel challenging.
Form is everything
This is the most important part. You’ll know you’re truly training to failure when your form is starting to slip, but you should never sacrifice form just to squeeze out that last rep. That’s where injuries happen. Use a weight that allows you to maintain proper form throughout.
Use spotters or machines
If you’re training to failure with free weights, consider using a spotter. This adds an extra layer of safety, especially when you’re pushing yourself hard. If you're using machines, you’re already ahead in the safety department—no spotter needed!
Use supportive gear
Using lifting gear like lifting straps or knee sleeves can help give you additional support to push through to muscle failure. These are three pieces of lifting gear you should consider using when training to failure...
- Lifting Straps: Reduce grip fatigue so you can push through reps before your grip gives in, wrist wraps help stabilize and support your wrist.
- Wrist Wraps: They're designed to provide unmatched wrist protection, stability, and support so you can push through your toughest sets.
- Knee Sleeves: They stabilize your knees and reduce strain so you can squat or lunge until failure.
Don’t overdo it
Training to failure isn’t something you should do in every set, every day. Overtraining can lead to burnout or injury. Instead, mix it up. Use failure sets strategically in your program, such as during the last set of an exercise, once or twice a week.
When Should You Train to Failure?
While it’s a powerful tool, training to failure isn’t always necessary. Here’s when it can be most effective:
- For Isolation Exercises: Targeting a specific muscle? Training to failure is perfect for exercises like bicep curls, leg extensions, or tricep pushdowns. These exercises aren’t as taxing on your central nervous system as compound movements, so you can go all out without worrying about total body fatigue.
- On Accessory Movements: Use failure training on accessory lifts, which are smaller movements that support your bigger lifts (like leg curls or lateral raises). Going to failure here can help you squeeze every last drop of muscle growth.
- Occasionally on Compound Movements: Compound movements like squats, deadlifts, and bench press are intense enough on their own, so use failure sparingly. It’s not a good idea to train to failure every time you squat, but it’s fine to incorporate it on the last set, for example.
Training to failure is a powerful method for muscle growth, but it’s all about balance. By pushing your muscles to the max, you can trigger the growth needed for strength and size. Just remember to warm up, choose the right weight, and don’t overdo it. When used correctly, training to failure will become one of your most effective tools for building muscle.
Don’t Forget Your Gear
Training to failure is intense, but the right gear can make all the difference in ensuring that you perform your best and stay safe. Whether it’s a pair of UPPPER Lifting Straps to help with your grip, or Wrist Wraps to support your wrists as you push through those last reps, your gear should work as hard as you do. When you're pushing to failure, it’s essential that your form stays intact, and the right support can keep you from injury.