Why Training to Failure Isn’t Always the Best Move

Most of the time when I lift weights, I tend to train to failure, like you see in the video. My understanding has always been that mechanical tension is what causes micro muscle tears, which then repair and lead to increased strength and muscle growth.

However, newer research suggests that consistently training to failure may not be ideal for overall muscle growth and hypertrophy.

When you regularly train to failure, you increase central nervous system (CNS) fatigue. Over time, this can negatively affect your recovery, your rest, and ultimately your performance and output. Instead, it’s often recommended to train with one or two reps in reserve (RIR). This approach still challenges your muscles enough to stimulate growth, while allowing you to recover faster and train effectively again.

Another key factor is progressive overload. Studies show that individuals who consistently increase either weight or reps over time tend to build more muscle size and strength compared to those who stick with the same weight.

So when you train, focus on a few core principles: train hard, apply progressive overload, prioritize rest, and make sure you’re getting enough protein, the building blocks for muscle repair and growth.

Thanks for reading. Till next time.

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