Here's Why Training To Failure Could Be Better For Strength Building

When you're focused on getting ripped, it usually involves some crazy combo of heavy weights, a crapload of protein, and tons of weird supplements and shakes. What you usually never think about is how failure can effect your results.

We're not talking about failure like not showing up to to the gym or feeling like your not progressing fast enough. We're talking about training to failure.

Some trainers have been touting the benefits of training to failure for years, but but training with reps and weights is always more popular. Finally, a scientific study by Robert Morton at McMaster University gives us some concrete answers.

The study involved 49 young men who'd been strength training for at least two years. They were split at random into two groups, one that would focus on weights and high reps and one that would train to failure.

Each group executed the same moves, a four day routine that alternated between lower body and core and back and arms. The heavy group did 20-25 reps to 30 percent to 50 percent of their max and the fatigue group did 8-12 reps to 75 percent to 90 percent of their max. As each group grew accustomed to their weights, they were increased while keeping the reps and max the same.

The study found that working till fatigue, or till you can't do another rep, was more effective than focusing on heavy weights.

That's great news because training to momentary muscle failure cuts down workout time. You're doing half as many reps and getting even more results. Also, if you're recovering from an injury, you don't have to worry about carrying a lot of weight through tons of reps. 

Training to failure gives the option to work safely, at your own pace, and still get results. Plus, it works for everyone. People with experience in weight training noticed significant gains in muscle mass and strength. People with no experience at all can gain strength quickly with simple circuits and only training 2-3 days a week.

Another great thing about failure is you can do it anywhere. Though the more advanced trainers may want higher weights so they can get to failure faster, beginners can still use body weight to get great results. Do what you want as long as you're doing every exercise till you can't do no more.

So, try it out. Taking a break from tons of reps will feel good and it's always helpful to change up your training. Besides, learning that failure is your friend is a lesson you should apply in and out of the gym.