Is It Necessary to Train to Failure to Build Muscle?

When it comes to building muscle, we know that a fundamental strategy for stimulating muscle growth is strength training.

In this context, if you want to achieve optimal muscle gain, it’s crucial to apply the principle of progressive overload. This means challenging your muscles with increasingly heavier loads to achieve hypertrophy. (1)

However, it’s not just about lifting weights; the key lies in how we do it.

Strength training stimulates muscle growth, or hypertrophy, primarily through the mechanical tension from lifting weights. This tension triggers molecular signals in muscle fibers, increasing protein synthesis and protein accumulation in the stressed muscles.

Similarly, other mechanisms like muscle damage and metabolic stress have been suggested to promote hypertrophy. However, their actual effects are considered unclear or difficult to measure due to the challenges of evaluating them separately from the primary mechanism, mechanical tension. (2)

Evidence suggests that the ideal training volume to maximize muscle hypertrophy ranges from 10 to 20 effective sets per week for each muscle group. (3)

An "effective set" is defined as one performed close to muscle failure, leaving about 1-3 reps in reserve (RIR-Repetitions in Reserve).

But what does Muscle Failure mean?

In this article, we'll explain what muscle failure is and its importance.

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What is Muscle Failure?

Muscle failure occurs when the muscle you are training is so fatigued that it can no longer generate the force needed to complete another repetition, whether in the concentric or eccentric phase of the movement.

For example, during a bench press, muscle failure happens when the barbell reaches your chest, and the involved muscles (primarily the chest, triceps, and shoulders) can no longer produce enough force to push the bar back up.

You’ve probably heard that to see improvements at the gym, you need to push each set to muscle failure.

However, as we’ll explain further, reaching muscle failure shouldn't always be our ultimate goal in every workout.

Is It Necessary to Always Reach Muscle Failure?

Scientific evidence suggests that it isn't essential to reach muscle failure in every set of every exercise to effectively stimulate muscle growth.

Stopping short of failure can produce the same benefits as pushing to the point where you can't complete another rep.

In this systematic review of 15 studies, it was concluded that athletes who did not train to complete muscle failure experienced similar increases in strength and muscle size as those who did. (4)

Another study examined the effects of training close to muscle failure, specifically 3-4 reps short of failure. The results showed that both the group that trained close to muscle failure and those who did not experienced significant increases in both strength and hypertrophy. This confirms that reaching muscle failure is not necessary to achieve notable improvements in muscle size and strength. (5)

Another study explains that training to a level close to complete fatigue, about 1 or 2 reps away from muscle failure, is sufficient to activate the muscles and promote an increase in muscle mass. (6)

This suggests that it may be beneficial to keep a few reps "in the tank," as this approach ensures that we are working the muscles with the necessary intensity to promote growth without crossing the threshold into overtraining.

The current consensus suggests that staying within a range of 1-3 reps before muscle failure provides sufficient and adequate stimulus for muscle growth.

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Is Training to Failure Good or Bad?

Training to failure serves as a good indicator of workout intensity, helping you determine if the weights you're using effectively stimulate muscle growth.

For example, if you need to increase reps in your last set to reach failure, it shows that the first sets didn't push you to your max. Adjusting the weight or reps can optimize your workouts, enhancing both strength and hypertrophy.

Also, if you're new to training, you might not have a good idea of your maximum lifting potential. In this context, attempting to train to complete failure at least occasionally can give you a better understanding of the weights you can handle and the number of reps you can achieve in the future.

However, training to failure isn't without risks, including overtraining and injuries from maxing out each set. Studies suggest that frequent failure training can decrease resting testosterone levels and increase resting cortisol levels. (7)

This highlights the importance of moderating the frequency of this type of training to avoid its negative consequences. If you feel tired, sleep poorly, or get sick often, you should avoid training to failure.

Despite the risks, no research suggests that you shouldn't train to failure; instead, they conclude that it's not necessary to achieve results.

The strategy of approaching failure without reaching complete failure not only reduces the risk of overtraining and injuries but also allows for more efficient recovery.

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When Should You Train to Muscle Failure?

It depends on the context. As mentioned earlier, training to muscle failure can be a useful strategy for identifying the optimal loads that promote muscle growth.

If you train regularly, it's natural to reach a point where you feel comfortable with your workout volume, as muscles adapt to training stress. This is where training to failure can be particularly beneficial. Pushing your muscles to a higher level of stress can promote both strength gains and hypertrophy.

However, not all exercises are the same. Training to failure with a bicep curl is not the same as with a squat, as the latter could pose a higher risk of injury.

Compound exercises (like squats, deadlifts, bench presses, etc.) generally require more control and neuromuscular coordination. Therefore, training to failure can be dangerous in some cases. For these exercises, it is advisable to stop one rep before failure. (8)

On the other hand, isolated exercises (like bicep curls, leg extensions, etc.) or exercises done on machines that guide the movement provide a safer environment for reaching failure. This is because the movement is more controlled and the risk of losing proper form under fatigue is lower.

Training to failure should be personalized due to varying individual tolerance to muscle and joint fatigue. Some may benefit more from it when applied moderately to isolated exercises, provided it doesn't hinder recovery and performance.

However, it's crucial to recognize that not everyone needs to reach muscle failure to achieve their training goals. In fact, for a significant number of individuals, training close to failure can be more beneficial.

Final messages:

• Taking sets close to muscle failure, without necessarily reaching it in every set, allows you to maximize growth stimulus without the risks of overtraining or injury. 
• Training should be adaptive and flexible, not just focused on maximum intensity. 
• For compound exercises, limit training to no more than one rep before failure to minimize injury risk. 
• Isolated exercises provide a safer environment to explore complete failure. 
• Not everyone needs to reach muscle failure to make progress, and for some, working close to failure can be the optimal strategy.