Is there any point in performing an exercise until muscle failure? Scientists’ opinion and trainer’s recommendations

Is there any point in performing an exercise until muscle failure? Scientists’ opinion and trainer’s recommendations

The last repetition in one approach in this case is given with great difficulty.

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“Failure” can be “complete” and “technical”. In the first case, you do not have the strength to finish the exercise within one approach with weights, and in the second case you are able to perform the movement, but with poor technique or at the expense of inertia.

This is a state of fatigue of muscle fibers and nervous system. The muscles at this point can not fulfill their function and contract with the weight you have taken.

What do scientists say?

In 2010, scientists reported the results of an experiment they conducted with experienced rowers. They found that a program using a moderate number of repetitions without failure provided a supportive environment to achieve greater increases in strength, muscle power and rowing performance.

And in 2012, researchers concluded that training to complete failure is not necessary to effectively engage muscles. This means that strength and power can be achieved without such work.

Is it worth it to exercise to failure?

If your goal is to build muscle mass and get stronger, there is no need for such workouts. It is better to exercise so that the approaches and repetitions are close to the peak of the load. This is how you will get the necessary stress and force your body to adapt to the work, and it will, in turn, build muscle and strength.

Your task is to build your workout so that the load is optimal. To do this, we recommend you to start a diary where you will record the weight of weights, approaches and repetitions. This will allow you to track your progress and set goals. But training “by feel” and “by eye” more often leads to poor results or overexertion.

Beginners have unprepared muscles, so the necessary stimulus for growth is found 3-5 repetitions before the “failure” repetition. Experienced athletes are recommended to perform exercises close to “failure” or “failure reps” with a small weight.