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Muscle-Building Workout and Diet

Training to failure is something that’s
brought up time and time again when talking about strategies to maximize them muscle gainz
and strength. After all, going to failure means giving it
your best effort, which one would assume would give the best results. In my video on training to failure a few years
back, however, I concluded that research suggests training to failure, although can be effective,
wasn’t always necessary, especially for large, compound exercises like squats and
deadlifts. But the problem with the past video was that
not much direct research existed then, particularly in the case of muscle gains in resistance
trained subjects, like those of you that have been going to the gym for a while. But now, we’ve come across a new training-to-failure
study, which, lo and behold, looked directly at muscle hypertrophy in resistance trained
men. If we’re lucky, we’ll leave with a better
answer to the question: Will training to failure improve muscle growth? First, a word from today’s sponsor… ME, just me. After hearing some of your… eh not-so-stellar
experiences with the old PictureFit Teespring merch store, I’ve decided to launch a brand
new PictureFit store that I’ll be running personally. Everything is now gonna go through me so that
I can ensure you guys get the best product and the best service possible. This is gonna be a completely whole new start. I’ll dig into this a bit more later but
if you ever wanted to support me and the content and wanna keep fighting the good fight for
the truth in fitness, then come check out the new shop at ! Thank you. Now onto the study. In this study, 15 resistance trained men were
split into two different training groups for 10 weeks training 3 times a week. The first training group utilized a “relative
intensity” training protocol, where the amount of weight used was a percentage relative
to the maximal load for any given amount of sets and reps. For example, if a subject is estimated to
bench press 220 pounds maximally for 3 sets of 10, then during the actual experiment,
they will lift a submaximal percentage instead, like 90% of 220, or roughly benching 200 pounds. This ensures that these subjects do NOT reach
muscular failure while maintaining high volume. The second group would then be the group reaching
failure. These subjects trained with a load estimated
to reach muscular failure in the final set at a certain amount of reps. For example, if the prescribed protocol was
to train with an RM zone of 3 sets of 8 to 12 reps, then it was necessary that the load
is heavy enough for the subject to FAIL on the third and final set within that 8 to 12
rep range. If subjects didn’t fail in that range, be
it they did less or more reps, the weight is then adjusted for subsequent sessions to
ensure that they do. In short, one group didn’t train to failure
and another did and both performed a similar amount of total work volume. The observation of this study was in multiple
muscle-based outcomes. The researchers not only looked into general
muscle growth, but also changes in specific muscle fibers, type 1 and type 2, muscle thickness,
and changes in relevant muscle proteins, like mTor. But enough about the study design, which certainly
seemed pretty thorough, let’s get onto the results. For changes in type 1 and type 2 muscle fibers
cross-sectional area, the non-failure training group was the only group to reach statistically
significant increases in both fiber types. Anatomical cross-sectional area also favored
non-failure training, but with statistically significant improvements for both groups in
terms of muscle thickness. But on both a whole and single-fiber level,
it was very clear that non-failure training led to better hypertrophic adaptations. Now, why is that? According to the researchers, the difference
is, quote, “possibly due to a lack of recovery allowed by virtue of consistently training
to failure in the RM group, rather than insufficient stimuli.” They supported the notion of lacking recovery
being the issue by referencing past studies demonstrating that failure training can delay
neuromuscular performance by up to 24 to 48 hours post-exercise. In essence, training to failure hurts your
recovery. Hurting recovery thus hurts your gains. Now if we piece the findings of this new study
together with the findings of the studies in the previous video, then the conclusion
honestly doesn’t change much. Training to failure can still be effective
in sporadic uses as long as recovery isn’t hindered. But there are other factors, like volume and
intensity, that are much more important. As far as the answer specifically to, “will
training to failure improve muscle growth and only muscle growth,” It looks like it’s
leaning towards… nah, not really. In the end, you’re probably better sticking
with less training to failure, more volume, *more picturefit videos*, and of course, more
recovery. Hey, once again, if you have the time, please
come check out the new PictureFit shop at If you find value in my content, learn something
new from it, or just simply enjoy my poor drawing skills, then please consider supporting
me through the PicFit shop. I’ve been researching and developing the
new store the past few months to make sure you’re getting only top-notch products. You’re gonna feel good rocking the merch
at the gym or really anywhere else, and it’s a good way to showcase your support for not
only me, but also your support for unbiased and objective health and fitness information. And honestly, that’s the most important
thing to me in the world and that’s what the new brand launch is all about. If that’s something you wanna be a part
of, then check out Cash in on that pre-order discount. Support ya triangle boy, and frankly thank
you for even just watching my stuff. Other than that, like the video if you enjoyed
it, share it with your failure-training loving friends, and as always, thank you for watching

100 thoughts on “Does Training to FAILURE Improve Muscle Gains? (New Science)

  1. Check out the new shop here ->

    Thanks to everyone that have been asking for new shirt designs. Hope you guys like these. Thank you to everyone that is getting a shirt. It’s gonna help me a lot and free up time to make more and more content for you guys. It truly means a lot and I deeply appreciate the support. And of course, thank you for watching and supporting me and GETTING YOUR PROTEIN!

  2. I train to failure twice a week( that's how often I go) doing full body and I am stronger than pretty much most guys in my gym. Most can't even squat 225lb… and while I barely squatted 135 for 1 set of 6 at the beginning, I was doing 225 for reps x 5 sets in 4 months after the start. And some of those go every day or every other day. With twice a week HIT style (not HIIT) full body workouts, 3 days between gym is more than enough time for the body and CNS to recover and I've been doing it for many years now with amazing results. Proper diet helps too…
    I will agree that it won't do any good for gym rats who enjoy gym or just go every day or every other day as then you can't recover from it. This is why full body is an amazing program to train under – great results in as little time as possible.

  3. Training to failure makes no sense, you should train for performance. At a survival standpoint why would you worn out your body? You will be the weakest in the tribe and those tigers will tear you down

  4. And also, failure on compounds in unecessary. 90% rm is enough to recruit high threshold motor units so doing the same exercise to failure is unecessary and won't give any extra gains. However on let's say a 7+ rep isolation exercise where you are under 85% max failure would greatly outgain the non failure

  5. I fucking hate you. Training to failure is my life. I wish that I had never watched this video… 🙁

    but the video was good… sadly

  6. Dude this video is inaccurate at least from a science perspective and now u have all these people saying failure is useless and spreading misinformation…. effective volume is the driver of hypertrophy. All heavy compounds above 85% rm are effective and recruit high threshold motor units and it is pointless comparing that with a failure group when failure on compounds won't give you any extra benefit to just doing them heavy. Failure is key in getting gains on higher rep sets under 85% max (not as safe or feasible to go super heavy on isolation when most of the load is on one joint and muscle), as compared to staying far from failure. 4×10 staying 4 reps away from failure gives you about 4 effective reps, while one set of 10 to failure gives you 5. Doing low intensity/far from failure and high volume is inefficient and is called junk volume, even supporters of volume progressing like israetel agree, and borge nagerli, James Krieger, Chris Beardsley. Please address this

  7. Challenge the muscle, it will cry for growth….

    Just don't challenge it so hard that it tears off…

    Meaning you keep training hard, all sets till failure, day in day out, everyday…..

    But when you pick the weight up and the muscle feels like it's being penetrated by a million needles, don't work out, wait until that muscle recovers…..

    And when the muscle feels fresh and strong again, trust me you will have gained more performance and muscle….

    That's just how it works… You challenge the muscle so hard that it becomes weaker, and in response it will build up tougher and stronger than before…. And then you challenge it again, then grow again, and then again and again and again…..

    The more of these improvements you can put together in a month, or in a year, the faster you will get bigger and stronger.

    A general rule of thumb is 3 sets till failure per muscle group every other day, or every two days…. So 2-3 times a week, 3 sets till failure each time….

    That will work… Trust me…

    How much volume you are accumulating doesn't mean shit, what matters is how often are you increasing your maximum performance…. If you are increasing your performance every week, you are getting stronger every week, you are building more muscle every week, which shows up at the end of the month, and the year.

    That's how simple training is…. Just gotta stick to it, long term.

  8. I used to always train to failure, using heavier and heavier weights, the only problem with this approach is that I would frequently develop tendinitis in either my elbows and or rotator cuffs, and then have to back way off on the weights and intensity for a few months , erasing all my gains. I now try to focus more on form, three sets of 10 to 12 reps, could probably squeeze out another rep or two but don't want to risk another injury. Seems to be working well so far!

  9. Training to muscular failure is far more effective if done correctly. For logical reasons it's necessary to drastically reduce the volume and frequency of training. Here is the fail of the study, both groups use the same volume and training frequency.
    It's necessary to interpret the studies before reaching wrong conclusions.

  10. I found failure training effective in workouts geared more towards muscular endurance such as working in the 15-20 rep range with short breaks of 60 to 90s. Also I find it extremely psychologically satisfying to push yourself each time to absolute failure since with such high reps it's easy that you think you'll fail on the next rep but actually you still got some more in the tank. It builds mental toughness and discipline to keep going when the lind screams stop

  11. I'm 51 years old and I train to failure 6 sets per muscle on a push/pull/legs/off routine and I'm making great muscle and strength gains.. sooooooooo…….

  12. Excellent video as always and for which I along with many others are immeasurably grateful to you for such great contents….. But I don't think this study is the definite answer to the age old question.

    The point is simple, you have to recover for total muscle growth to take place, but training to failure still stimulates the most amount of adaptations regarding muscle growth and strength gains (we already know that these two are inseparable in natural athletes).

    If the subjects that trained to failure had more off days between sessions, or waited longer than the other group before hypertrophy was measured they would have experienced more hypertrophy…

    And before someone says that muscle protein synthesis doesn't last longer than 3 days post workout and thus no muscle growth occurs 3 days post workout, well, they are simply wrong, due to the existence of evidences that suggests that muscle growth occurs even 10-20 days post workout.

    You can find that study in Jeff Nippards last video regarding a OVERREACHING followed by SUPERCOMPENSATION study…….

    Where subjects trained for 5 days, accumulating a total of 28 sets till failure for the same muscle group withing that 5 day period, followed by 10 days off, and then they ran that 15 day cycle once again, and after 30 total days they experienced an unusually high rate of muscle growth for their level of advancement in terms of strength and hypertrophy, these were late intermediate/advanced trainees not beginners…

    These studies prove that the harder you work, the longer the duration for which your muscles keep recovering and growing….

    If muscles keep growing 10-30 days post workout, then clearly the idea that your ability to grow muscle is limited by the supposed "maximum duration of muscle protein synthesis post workout" is a false one….

    That's not to say that higher frequency training is often not the best way to go, intact that's the way I train because I am into combat sports and I can't afford to keep my muscles in recovery mode for a long time because I have to grapple and kick and punch, which does tax muscle recovery….. So for certain people it's truly the best idea..

    I am just saying that it isn't the only way to grow muscle optimally.

    So imo if training to failure causes the biggest stimuli for fast twitch fibre growth, then it definitely is the best way to go about it…

  13. In my opinion training to failure feels good and I freaking love it. But recovery is a b*tch for us natrual lifters. All the extreme soreness impacts the workout tomorrow really badly, so in my opinion its just not worth it (to train to failure), unless you are on gear…

  14. I train to failure at the end of my set workout to get that extra pump I think training to failure is very beneficial especially when you cant lift the wieght. A good spotter to lift the wieght to get the essentric load will be even more beneficial, its going to the extreme of training to failure.

  15. 1 Million Subscribers = Face and Gains Reveal 💪🏻 Always tuning into your Informative content and always learning something new before I end up in Snap City. Thanks PictureFit🤙🏻

  16. difference is minimal, but they ignore number of hours of quality sleep, intake of protein and the sample size is extremly small.

    Basically, useless research. To failure could still be considerably better if resting enough, but 2 of the 7 participants had insomnia or didn't eat enough protein, didn't actually trained to failure or lacked muscle/mind connection throwing the whole thing out the window.

    Research is so important to improve knowledge but most researchs are so subpar in fitness that I still trust experienced lifters more than research.

  17. I will never remove failure from my workouts. I guess it's optimal to keep it for the last set at least, but I can't resist and do it for 2-3 sets…

  18. I dont care about the results ive been training to failure for the past few months ive started working out and its worked so im still doing it

  19. It’s weird taking Strength Training advice from a person that sound like they weigh 125 lbs and suffer from low testosterone…..

  20. Fuck I'm PhD and I feel this study is another one which proves what the authours premeditatedly wanted to prove, that is RI is superior to RM (muscle failure). They only measured the vastus lateralis and the subjects trained legs for 5 consecutive days/week. At some point in the study they mention that both groups performed sprint training in between the resistance training. And I don't know for you, but for me it's obvious that if you reach failure on some muscle you need to rest at least one day before training that muscle again, or you will pay it. Imagine reach muscle failure on the vastus lateralis today, and tomorrow, and the day after tomorrow, and the next one, and the next, for two months and a half! That's so stupid!!! Why just don't compare two normal 8-12 reps RI vs. RM routines with REAL 1-2 training days/week PER MUSCLE with at least two days of rest between trainings for the same muscle? Ah I know, because there wouln't be statitically significant results, or even RM would be better, and thus the bro science would be right again.

  21. Can you make a video about doing one exercise every day for x amount of time. for example doing 100 push-ups every day for a month/2month. Would it bare any results. it's really popular in Buzzfeed video's

  22. And what if the non failure group, builded muscle because they always trained to failure until they made the research, so they changed the way they always trained causing more damage to muscle and more growth because of the new training schedule

  23. I basically go to failure on every set, not a good idea then? I never feel like I’m not rested enough when it comes to doing the same muscle group next week though.

  24. Training to failure just like doing drop sets is totally effective, BUT NOT every day or every set, you'll just end up exhausting yourself.

  25. Great videos and great advice but I can’t help wondering what this dudes physique looks like. Am I the only one?

  26. They completely left out of the study the idea of heavier weights with less reps versus more reps with lighter weight. This study really only looked at training to failure in a lighter weight volume based routine. So we're missing part of the picture here. It's also been said that "intensity" is far better with 5-8 reps of heavier weights than 8-12, or more, of lighter weight. Did they test for mass or for actual strength improvements, would be another question.

  27. Can you do a video on the different forms of whey, so normal, isolate and hydrolysate and see which one is best

  28. @picturefit Please🙏🙏, I want to ask you about the program you use to make your videos(this animation) !!!??

  29. It's time to go get your revenge
    So we back in the mine, got our pick axe swinging side to side, day and night
    This task a grueling one, hope to find some diamonds tonight, oh how they shine
    Then it's heads up, hear a sound you freeze up, turn around and look up, total shock fills your body,
    Is this the end?
    Can't believe it's you again
    I could never forget those eyes
    'Cause baby tonight, the creeper's trying to steal your stuff again, again, again
    'Cause baby tonight, you grab your pick, shovel and bolt again, again, again
    And run, run, run until it's done, done, then you run, run, run until the sun
    Sun comes up in the morn'
    'Cause baby tonight, the creeper's trying to steal your stuff again, again, again
    Just when you think you're safe, hear some hissing from right behind, escape denied
    That's a nice life you have, shame it's gotta end at this time, now you're mine
    Then he blows up, and your health bar it drops, you could use a 1-up, get inside don't be tardy,
    Now you're stuck in there, all alone in despair, half a heart is left now but don't die
    'Cause baby tonight, the creeper's trying to steal your stuff again, again, again
    'Cause baby tonight, you grab your pick, shovel and bolt again, again, again
    And run, run, run until it's done, done, then you run, run, run until the sun
    Sun comes up in the morn'
    'Cause baby tonight, the creeper's trying to steal your stuff again, again, again
    Captain Sparklez:
    Dig up diamonds, and craft those diamonds
    Looks like that armor's been exercising
    MLG Pro, that diamond sword
    Come at me bro, I got it forged
    Training under the torch light glow
    Hone that form now you're in the zone
    Creepers out prowling, ready for the big fight
    Show them what it feels like
    Come on. Lets go!
    'Cause I'm a warrior baby through and through
    Take my revenge.
    That's what I will do
    Bring it
    You gotta fight baby tonight
    The creeper's trying to steal your stuff again
    It's time to grab your sword, armor and go
    It's time to go get your revenge
    And you fight, fight like it's your last night, then you fight, fight like it's for your life
    Time to show them your bite
    'Cause baby tonight, the creeper's trying to steal your stuff again, again, again
    'Cause baby tonight, the creeper's trying to steal your stuff again
    Swing your sword up high
    'Cause baby tonight, you grab your pick, shovel and bolt again
    Swing your sword down low
    It's time to go
    It's time to go
    It's time to go get your revenge
    Oversett til norsk

  30. Thanks for the great content! Could you please maybe do a video on egg whites consumption and the possibility of biotin deficiency?

  31. Hey picture fit, I do love your videos! Lot of trustworthy sources, I learn so much with them. Can I suggest you to talk about the vitamin b12 supplement for other video? Thank you so much for your work and best regards.

  32. PictureFit can you make a video about magnesium stearat its in alot of supplements, many people say that is harmfull and i'm worried about because on my zinc supplement says it contains magnesium stearat. And I'm concerned if i should continue to use it. Please make a video about it.

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