TRAINING UNTIL MUSCLE FAILURE

It is a controversial way to work on muscle building, the famous series until muscle failure. There are people who use it sporadically and others who do not conceive a weight training without reaching the failure. We can say that this method of training is neither good nor bad, you just have to know how to adapt them to our way of training.



The training until the muscular failure consists basically in reducing the number of series by exercise at the expense of that a series is made until arriving at the muscular failure, that is to say, until a repetition can not be realized more. Let’s say we make less quantity but a lot of quality.


The rejection of this method of work by many specialists lies in considering it excessively aggressive for the muscle, being able to propitiate the appearance of injuries of the type: muscular tear, tendonitis or contractures. Especially in poorly trained people and if before these series is not done a previous work and thorough heating.

Another disadvantage is that in many cases it has been observed after training until the failure that predominates the catabolic metabolism, that is, instead of giving a stimulus to the muscle to grow, the opposite happens and falls into the over training by Excessive exhaustion, where the muscle mass decreases. This especially in prolonged training that always reach the failure.

There are several types of studies that compare training to failure with training with sub maximum loads, where more series are done but with less weight. In almost all it is concluded that both methods are correct and increase the levels of force, although in many of them train with sub maximum loads and not until the failure achieved better results.


In many cases it is recommended that neither one thing nor another, nor always train until the failure or dispense with it. In workouts where we want to get more intensity and we are rested, we can use this method as a stimulus to give a push to the muscles, as long as we have warmed up properly and we have the muscle prepared for so much effort.



Of course, in rookies I would not recommend it, first you have to have a muscular base to be able to ask so much effort to the body. Of course, the aids in the series until the failure are essential, when the muscle can not anymore there must be someone to remove the weights on top and watch that it does not fall.

My advice: if you have tried it and you are doing well this method you continue using it, but without abusing it. And if you have never used it, you can try after a couple of days off to see if these series really help your muscle grow. And to those who have recently started in the gym, this way of working or looking at it, the time will come.

There are several types of studies that compare training to failure with training with sub maximum loads, where more series are done but with less weight. In almost all it is concluded that both methods are correct and increase the levels of force, although in many of them train with sub maximum loads and not until the failure achieved better results.

In fitness, there are different ways of training. One of them is reaching muscle failure occurs when we are unable to perform one more repetition, that is, when we can no longer move the load without losing the technique and without helping other secondary muscles we want to work.

Muscle failure training is controversial. What for some is a way to improve their physical condition, improve and improve, for others is something inconceivable or too exaggerated. The key is to introduce it correctly, know how to work properly and include it in an extensive training program.

Who can put it in practice?




Not everyone is prepared or trained to train muscle failure. As the expert points out, it is indicated for quite trained people. Beginners should never put it into practice because they can lose the technique easily and have more risk of suffering an injury, work muscle failure is aimed primarily at two very clear profiles. On the one hand, those who seek hypertrophy, that is, gain muscle mass and, on the other, athletes who want to improve their performance in endurance sports.


How the muscle failure comes?

There are two types of work that allow you to reach muscle failure in a workout.

– With sub maximum loads: “We work at 80% of the maximum load, between 8 and 10 repetitions”, explains Orellana. In this case, muscle failure occurs before reaching the last repetition due to accumulated fatigue.
– With low loads: It consists of increasing the number of repetitions with a lower weight or with one’s own body weight. The muscular failure comes when the load can no longer be moved.

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