you will get better strength gains if you do NOT train to failure

[110%]

i put this over at the training board where it belongs, but i also want to put it up here b/c of how many more intelligent members roam only over here and wont see it over at the training board and i wanted to see a variety of responses.

ok im putting this up here to hopefully see some sort of constructive debate, over at www.teenbodybuilding.com the forum a really smart member that really knows his shit said that you will make better strength gains if you train to PRE-failure because training to failure hampers the central nervous system's recovery time, this seems to make sense to me as how much you lift is not based on muscle size but CNS response. so what do u guys think about this statement?

 

[nautica]

I think I will continue to train to failure.

Nautica

 

[genarr3]

He is correct. It's how powerlifters train, but it's really not that simple. If you want to train for strength, shoot over to the Powerlifting forum we have here, you'll see what I'm talking about.

 

[Heffe]

The only reps that count are the ones you can barely do (IMHO).

 

[Jeff_rys]

hehehe Nautica

I think I will continue to train to failure.

Nautica

I read you

Jeff

 

[Vageta]

It's been proven many times that training to failure all the time is not a good thing and can lead to decreased gains over time. There is nothing wrong with using failure training in moderation but you shouldn't do it on each and every set of every workout.

Doesn't matter though people will continue to train the way they want regardless of studies. The best way to test the theory is to apply it to yourself in an unbiased way. I used to train to failure all the time because I grew up reading the muscle mags in the 80s and believed everything they wrote. Or course I smartened up and did some research and learned that it really isn't the best way about doing things. I've noticed not training to failure has stopped me from hitting plateaus as often.

The typical arguement from those who train to failure is that it works for them so why change? The logical answer is that you would probably get even better results if you didn't train to failure every set.

 

[ryker77]

Not going to failure = is for woman
Going to failure and stopping = is for normal guys
Going to and beyond failure = is for ME


But I do agree that it helps for powerlifters. And I don't take every set to failure and normally only take one or two sets beyond failure per bodypart.

 

[strong island]

Failure on EVERY set is definately not productive...unless you only do a few sets like Mentzer of Yates. Those guys would go "beyond" failure..but did minimal sets.

I don't know about current BBs but old school guys like Arnold would not traing to failure on every set. They would pyramid up to the "work set" which would be hardcore.

I have done both approaches...and feel if you do want to go to failure on every set you should practice "periodization"..and go easy every few weeks.

 

[Suspension]

Going to failure on every set during every week is called overtraining. The key is periodization. One week going relatively light, the next week a little heavier, and the next week hit it hard...then repeat.

 

[Hugh Gellatts]

All the good powerlifters I know don't train to failure, at least when handling super heavy stuff on the core lifts. It is too dangerous and can imprint bad form in their muscle memory. I have seen them sometimes do drop or assisted reps on much lighter assistance work though. It almost seems like they train the assistance lifts harder, and probably get most of their hypertrophy off of them, not the big 3.

In OL it is a big no-no to try to hit max weights/reps every workout, particullarily on the classic lifts (you are much more aggressive in increasing poundages on the pulls, and heavy front squatting or push-pressing). same thing with sprint training...you do not want to screw up your mechanics by going to the track and running 100m as absolutely fast as you can. The actual running is centered more around form, and you develope most power through drills and plyos and lifting.


In bodybuilding there is no specific movement or action that we are trying to peak. We use much simpler movements and especially in regard to machines we don't need to worry nearly as much about "form" or maximal explosion. I usually don't train to failure, but if I do hit it on say hack squats, i can get a tap by a spotter to finish the rep, no big deal. This is not an option when doing a heavy squat clean...you get pile-driven into the platform by the weight, and after this happens once you realize that it is not good for continued gains...(also embarrassing as hell).