"You MUST Train to Failure to Build Muscle" (NEW Research)

[@HouseofHypertrophy]

Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 1:10 Part I: The New Science 1:59 Part II: Load, Sets, and Frequency 2:53 Part III: Limitations 6:36 Part IV: The Best Study on Training to Failure? 9:28 Part V: Summary

[@corenko]

I'm training to failure on all isolations, safe movements and/or machines, but on squats, deadlifts, bench press and OHP, I like to leave 1-2 reps in reserve

[@sweatyraider7241]

Same I leave 1-2 reps on compound especially free weight compounds getting hurt is way worst you will be out for weeks if not months

[@72Dexter72Manley72]

​@@eventhorizon7234Before you make another ignorant comment. How about finding out if the person was training OHP more than once or twice a week. Loser.

[@corenko]

@@eventhorizon7234 Good for you, keep pushing the same weight for months

[@szklanyy]

As in, im trying not to die

[@salvatorearanzulla9104]

Who asked

[@neildunford241]

I train to near failure, drop the weight by about 50%, then go to failure. Everyone's body will react slightly differently, but for me - it feels like I've squeezed out as much as possible & I'm seeing results too.

[@HouseofHypertrophy]

Very interesting, do you do this with compound exercises too?

[@neildunford241]

@@HouseofHypertrophy I've been doing this for about a month/6 weeks, for biceps, triceps, delts & chest. On average, the heavier weight, is around the 15 rep for near failure, for the 50% lighter, (straight into it, post heavier) I get between 4 to 6 additional reps. For Biceps & delts, I'll thrown in some grip variants too, along with sitting at an incline, or not. But that's dependent upon how much energy I judge myself to have that day.

[@zerogalaxy2735]

@@HouseofHypertrophy Hey, would you mind doing another video on dropsets? I know you did one in the past, but I'm curious if there are any new studies done on the subject. Anyhow love your videos!

[@baguettecroisant7621]

called a drop set

[@johnsmith-fk7fw]

thats why i love the machines, max out your reps, cut the weight by 50% in like 2 seconds, then go again to failure

[@thatoneguy1741]

As an exercise science student this Channel is a gold mine 😂

[@HouseofHypertrophy]

This is really nice to hear! Good luck with your studies!

[@Nawisw111111]

may i ask. Do you have a study/work connection to your videos? would make most of sense.

[@guntertorfs6486]

One of the main reasons i prefer not to train to absolute failure is the effect on soreness of my connective tissues and how unpleasantly it affects factors like sleep and daily activities , while not clearly producing better results. Your videos always reassure me that i don't miss any extra gains in doing so. Peace of mind !

[@HouseofHypertrophy]

Awesome, thank you for your support as always, I wish you continued gainz 💪

[@markovasil1608]

For me, I’ve gained much more strength and size pushing my last or last 2 sets to failure and beyond. Understand the pain but these studies are on novice or moderate trainers

[@nonachyourbusiness1164]

If it hurts your sleep, there's no way it could be optimal. Sleep is number 1!

[@DZGMR94]

Man up

[@nonachyourbusiness1164]

@@DZGMR94 Manning up through pain in muscular fatigue and burn is good, manning up through joint and connective tissue pain is a lesson that you will learn too

[@awakenotwoke6930]

I am a personal trainer with around 45 clients. Most are on high intensity, infrequent training programming, while a few respond better to higher volume and frequency. I’ve been training myself 20 mins per session, using 4-5 exercises with only 1 WORKING set to absolute failure (I will do 1-2 escalating sets to reach the load that I want to use maximum intensity with), taking minimal rest between exercises, every 72-96 hours for over a year now. I am natural, have put on good size, and my strength has increased tremendously almost in a consistent fashion. I am also a Jiu Jitsu practitioner so the less time I can spend moving weights is more time I can utilize towards my craft or other endeavors. One of my clients is a professional bodybuilder who spends no more than 2 hours a week in the gym using around the same number of exercises I do. 1 working set to complete failure is all that we do with him. Periodically we insert more negative training, partial reps, rest pause, etc., but 90% of the time it’s just straight getting it in, and going home to rest and recovery as much as needed. In my opinion it’s all about goals. If a person wants to increase strength and muscle mass, improve their cardiovascular system tremendously, in the shortest period of time, then HIT is for them; if someone loves to be in the gym and just wants to utilize volume then higher volume training is for them it’s that simple.

[@awakenotwoke6930]

@matysam1182 An example would be on a bench press you begin with 40-50% of 70-75% of your 1RM. Complete 5 reps or so, rest 30s, add an additional 10% or so, do another 5 reps, end with your 70% of 1RM and complete 8-12 reps to positive failure using a 3-4 sec lowering and 3 sec positive with a momentary pause at the top of contraction.

[@MaximusAdonicus]

Interesting that u could write all that about ur training WITHOUT mentioning Mike Mentzer - the source of all ur methods! 😩

[@lemons107]

Criminally underviewed. I have stumbled upon this channel today. Amazing! Thank you so much!!!

[@alexanderalza5685]

I confirmed this several times within 20 years of training, if I don't train to failure on smaller groups and close to failure on big lifts, I don't grow 🤷🏼‍♂️ But if I want to maintain only I can easily train with 3-5 rir a couple of times a week and that's it.

[@itamaravraham4068]

Interesting and make sense

[@Nawisw111111]

Which Failure on small excersise? Form breakdown? or until you cant move any weight above 30%?

[@andreyshmotyev9428]

I just love the pain, therefore, failure plus its a way for me to assure that i dont slack off

[@Bullseye_Strength]

Glad to see this channel is growing, but I won't be satisfied until it has at least 5 million subs. 👌

[@HouseofHypertrophy]

Haha, thank you dude! :)

[@Muphenz]

5 million is very minimum that HOH should have.

[@WillyEast]

Great video. It improves on previous videos and feedback I gave in that it gives clear recommedations and conclusions in the Summary section that can be applied. The summary draws a clear conclusion that failure training is not necessary. I usually get burned out easily from failure training.

[@HouseofHypertrophy]

Thank you! :)

[@MrEsPlace]

If only we had the subject's workout journals leading up to the study.

[@ERVYES]

These are just the best vids on the fitness industry. I hope you to do a vid on Blood Flow Restriction Training to see if it has something good

[@dragonninja872]

i really love these vids, i think you really deserve 1 million, and super fast. BTW, could you one day make a video that states, in general the most optimal things that we know till now at least, in what regards training, and ofc specific to a certain goal, like hypertrophy for example.

[@HouseofHypertrophy]

Thank you dude, I do plan to have more overall summary videos in the future on the training variables for hypertrophy (and even strength at some point)

[@Kilimanjarooo]

the thing is to consider with higher intensity trainees in these studies is that, because the volume stays the same, there ends up being more junk volume on account of going to higher intensity. for me for example i do drop sets on squats, bench and everything that i can do them for (because i am clinically insane), at near my max, but only ever 1 set for each

[@Jmaximize]

These videos are so well done & high quality. Amazing content!👍🏾

[@Brukner841]

years ago I found a simple thing that works in every set, rather every peak set, or two. Just give yourself a weight you can't actually do 10 reps with, but try, you end up barely squeezing out 6-8 to failure with decent form. And then the volume sets with lighter weight, a few of those at the end of a muscle group/region and you've maximized growth potential. Also having very short breaks, 30-45 seconds will cause the body to panic, blood flow will go up further, heart will race, you will really be able to push the muscles, 3 correct, barely completed, arduous, burning, long time-under-tension reps will be so much better than 10 medium reps leaving something in the tank.

[@alleskoco5174]

i just love this on point no bs approach of your vids! Thanks HoH!

[@HouseofHypertrophy]

Thank YOU for the kind words! :)

[@ethanpispas4098]

Man, i really think you have the best hypertrophy channel on KZbin. Great job as always. There is a very big problem with research on hypertrophy though. We know for a fact that measuring 100% accurately lean body mass (especially pure contractile tissue) is next to impossible, even with 3 step protocols (let alone simple measurements or ultra sound. Even dexa scans are not accurate at all). As a person who is training hard and consistently for over 10 years naturally, i know how incrediby slow progress is at this point. Even at 5 years of serious training (as the 2020 study), trying to measure actual contractile tissue gain accurately in 10 weeks, is next to impossible. The timeframe is simply to short, and measurements can differ for a ton of different reasons.

[@HouseofHypertrophy]

Thank you my friend! and yep, measuring hypertrophy has limitations. However, all the research noted in this video measured hypertrophy either through MRI or Ultrasound, which are generally the most precise methods :)

[@do_odman]

Watching house of hypertrophy to a close proximity of failure is highly anabolic~

[@HouseofHypertrophy]

😂😂😂

[@SkepticalCaveman]

The more reps you make the closer to failure you have to be. I am convvinced that varying weight and reps between the sets is slightly better, because it's a bit challenging to exhaust the strongest fibers when doing 30 reps, so doing a heavy strenght set first to tire out those fibers first before doing the high reps sets, can be beneficial. So for example 1 set of 1-3 reps vlose to max weight, 2 sets of 8-12 rrep ange medium weights and finally 2 sets of 20-30 reps with light weights. This way one does not have to do 5 sets of 30 reps that are both time consuming and painful since they need to be close to failure because of the light weight. Reason for lifting light weights at all is more muscle endurance, faster recovery and safety. Injury risk increases after every set, so finishing of the lats sets with light weights and many reps can be a good idea.

[@Flahtort]

My opinion. You have no need to switch to 30 reps set to be safe if you are not super strong enhanced bodybuilder. ~15-20 is enough And if considering safety, why even train 1-3 rep maxes at all then? Substitude it for 5-10 rep maxes which hypertrophical and heavy at the same time. So for me it seems more like that: 5; 10; 10; 15; 15. If you actively training for endurance i assume there is no need to fatugie yourself first, because whole point is to reach failure through light weights. So my solution would be: Most time train medium rep ranges. Some days start 1-2 sets with lighter weights and then switch to normal. Some days start 1-2 sets with heavier weigths and then switch to normal. And if you still want to training for strength with 1-3 reps, yet wanna be as safe as possible, consider doing that >5 reps sets in a row as a dedicated "strength day" yet not performing it every day.

[@SkepticalCaveman]

@Fabrizio how?

[@MauricioRomanov]

​@Fabrizio Overtraining is dictated by amount of sets performed.

[@imimpo9316]

your video complexity and quality are outstanding!

[@robanzzz5124]

Personally I like to try and leave 3 circa reps in the tank on barbell sets just for safety reasons since i've had a few close calls but ill use the smith machine to load up and see how far i can go as well as using machines for that lil bit extra plus having the safety to know i won't crush my chest or snap my neck.

[@tawfegh4691]

super underrated channel. keep up the incredible work 🔥🔥

[@Josh-Jones]

I try to use a sensible approach where, once I do a couple of sets to warm up the muscles, I lift the heaviest load that I can get up 10 or 11 reps, while still maintaining one to two reps and reserve. I repeat that same way, usually declining my reps to about 9 on the second set. From here I dropped the weight so that I am consistently getting about 9 or 10 reps, with usually about one rep in reserve.

[@hodlr8489]

Love your material. It would be awesome if you did a series on Building Strength ! It is not the same but is relates to Building Muscle. Hypertrophy plays a bigger role in Body Building. I am an athlete and the stronger I can be with Muscles that are dense in size the better vs being Big and Bulky Cheers

[@hodlr8489]

Many people want to be strong 💪 not pumped big and comparatively speaking weak for the size of body builders muscles generally. There are so many benefits to being S.A.F. with dense muscles. Look at Anatolly the natural power lifter for example . He's rare with all these people taking short cuts now days pinning

[@macklinkirkley8301]

Love your videos bro. Really make the science behind it comprehensible

[@lll8476]

RCTs Random Controlled Trials are considered the best available experimental studies for evidence gathering. They mostly constitute the base for the meta-analyses. However, it's still important to be aware of their limitations: 1. They cannot exclude the issue of *external validity* - (Can the results of this study be validly applied to the real world?) 2. They only tell us about *average effects* 3. The test and control group might *not be identical* 4. Gives us no insight about *mechanisms* (how things work)

[@andrewsup5952]

I’ve been going to the gym for 1 year now,before going to the gym I had a basic 4-5 months calistenics training so I can get defined and gain some basic strenght.Only 5 months ago when I started to train to failure(both calistenics and lifting weights) did I see results.I jumped from struggling to bench 70kgs to reping 100kg bench in less than 5 months,because I started to train with intensity.Point is,doesn’t matter what exercise you’re doing,DO IT TO FAILURE FFS.Grab 2-3 protein shakes a day and you will see massive results(I gained 10kgs in 6 months),no other supplements,just protein shakes and good food.Ever since I started to adopt the “no pain,no gain” mentality,the results have been astonishing.Rep range is bullshit,just train to fucking failure every set and you’re gonna get big af.Cheers!

[@chrishantulik100]

Hi Guys…..I go to FAILURE for 1 Set. On COMPOUNDS i rest 30sec and go Again (1-2reps) On ISOLATION i rest 10sec and go Again (1-2reps) (I’m 59yrs Old this Month and have been Lifting Weights for 40yrs Now AND Still Love it) My Routine is 1 Body Part per Workout over a 5day Split 2 on 1 off 3 on 1 off Love You Vids Chris from Manchester England

[@AndrewTheFrank]

I like doing drop sets to failure. With this I sometimes find that I must have stopped a rep short on the previous weight. That is sometimes I feel like I can't push anymore but still get the weight moved, but other times i feel I can't move it and give up after a second. I think I hit failure but where I maybe usually only do 3 reps with the drop set I'm doing 5+ instead. This way the drop set is able to help push me to complete failure.

[@Elliot_97]

I think an issue with the study you highlighted as the best study on the topic is that the same number of sets were performed with both the failure and non-failure leg. If you raise the intensity you need to reduce the volume/frequency accordingly or you’ll just be overtraining. Too many studies neglect to consider that recovery ability is the primary limiting factor for muscle growth, and so training strategies should be built around that.

[@HouseofHypertrophy]

I certainly understand where you're coming from. But I plan to have a future video on this, the reality is overtraning with resistance training seems to be very difficult to achieve. The volumes performed within the Santanielo study were probably very reasonable for the subjects, even if those sets are to failure. The fact subjects experienced great hypertrophy (notable strength gains occured too, I just didn't note this in the video) with both legs is somewhat evidence of this. Overtraining (and even overreaching) should lead to very minimal or even a loss of strength.

[@rinkuhero]

@@HouseofHypertrophy it's not a matter of overtraining per se. it's just that practically speaking, in terms of real-world effects, most people will do more sets of an exercise if they don't train to failure than if they do, because training to failure is unpleasant. people don't exactly follow their program all the time. so in terms of action, if you tell people to train to failure, they will do fewer sets than if you tell them to train to 2 or 3 reps before failure, even if they could have done just as many sets to failure and have not suffered from overtraining. the difference might not be drastic, but it'd add up over time. if people tend to do 11 sets to 3 reps before failure, vs 10 sets to failure, even though the difference is just one set, over the course of years, that adds up.

[@ApfelSgt]

You are so right! Especially in terms of overtraining, but could be the central nervesystem too, idk! Training to failure hits a lot harder. I train every exercise to failure just because it doesn’t feel good if i don’t do it… 🤷🏽 I trained 3-4 times a week with 3-4 sets per exercise a long time and i haven’t gained strength and i haven’t gained any muscle, my body simply can’t regenerate that... Then i changed my training method and now i train only 2-3 times per week with only 2 sets per exercise to failure and now i am getting so much stronger and i gained a lot of muscles really fast! So i am sure that i was in overtraining, can’t be anything else!! So in my opinion and personal experience it isn’t that hard to overtrain with resistance training! So i think you are completely right, if they change the intensity, they have to change the volume/frequency! I think it depends extremely on the person itself how good the regeneration is! I have friends who grow better with higher volume and frequency! And i grow a lot better with less volume and frequency but high intensity! So i am 100% sure, that guy’s who trains 5-7 times per week receive overtraining really fast if they train to failure and they would grow a lot better if they would not train to failure or if they would have less volume/frequency! Or i am 1 of 1000 people and simply an exception with an really extreme bad regeneration, tha could be possible too, but i doubt it! 🤣

[@Kirubhas_Shankar]

​​@@HouseofHypertrophy personally have felt that my body is unable to recover for the next day's training if I train to failure the previous day. (I run a PPL split so I rest once every 3 days.) My pull and leg workouts are much better if I don't go to failure on the push days. I'm not sure if there's scientific basis for this but this is what's happening with me fwiw

[@Tyler-ks2mm]

​@@ApfelSgt hey man, i totally feel you. I have spent months in the gym spinning my wheels not getting any stronger when i was taking most of my sets to failure (besides I was not eating enough). Now i do 4 sets of most excersises and the last set is an amrap set, so to failure, and I am eating more. Now I am gaining strength again on most excersises. Do you however have any tips for when I am progressing in certain muscle groups, but others are not getting any stronger (front delts...)? Would love to hear it :)

[@AS-qj5eh]

I do 1 rep shy on first two sets then last set failure it’s been working great for me so far

[@JSabh]

Like Mike said, " Going to failure means just that. You cannot reliably determine what 4 or 3 reps left in the tank feel like, only that the work is easy or difficult. Make it as difficult as possible and you will achieve your goals. " It seems as though you have a distain for working hard lol.

[@Han-nk3io]

quality > quantity.

[@JSabh]

@@Han-nk3io agreed, proper form and controlled reps. Have to be careful not to injure yourself.

[@HouseofHypertrophy]

I certainly understand your point of view (and Mentzer's for that matter). Estimating reps in reserve can be undeniably tricky, but I think it would be unsound for us to assume it can never be done accurately (or at least fairly accurately to the point where any error isn't trivial). Sure, numerous factors are in play, such as the familarity with the exercise, the type of exercise, your training experience, the load being trained, etc. Yet, we still have some research on trained individuals showing they're very close to perfectly estimating their reps in reserve with a barbell bench press: pubmed.ncbi.nlm.nih.gov/36752989/ All in all, if an individual isn't comfortable with their ability to predict reps in reserve, then I agree training to failure may be the most straightforward option. But if you think you can predict it fairly well, then you may wish to leave reps in reserve where you see fit. You can even experiement on yourself. For example, during a set of reps to failure you may note down when you think you hit 3 reps in reserve (or any other number) in your head, and then continue performing reps to failure and evaluate your accuracy. Practises like this should presumably only further enhance your long-term capacity to predict reps in reserve. Finally, with regards to the distain for hard work, I would argue leaving 3-1 reps in reserve is still training hard. Nonetheless, the aim of this channel isn't to detail how to "work hard". In fact, if the goal is to work hard, there are things much harder than going to failure (drop sets etc.). The aim of this channel is to provide an unbiased evaluation (as best as I can) on the scientific literature surrounding muscle hypertrophy :)

[@JSabh]

@Insultedyeti712 agreed, as I said. Proper form and controlled reps. Obviously you have to know what you are doing training wise depending on the goal. I like being a meathead bud, it has been a great life so far. Funny enough, in the military, that was a nickname of mine for putting on muscle so fast lol. Got those good genetics so I'm blessed.

[@JSabh]

@@HouseofHypertrophy I agree, 3 or 4 reps left is still hard work, just not good enough for myself knowing I can get 3 more at least. It's fun too, got to enjoy it ya know. Overall, I like the work you do, and I have to laugh because you response is as long as your video lol. Hope you have a great one and get in the gym.

[@Memfys]

This video is fire as always. Thanks!

[@christophervandy2816]

I think failure is important to gauge your actual proximity to failure. But training to failure constantly is an unnecessary accumulation of fatigue. RPE 8-9 (RIR 1-2) makes much more sense for 90-95% of your training.

[@vishalumadas8809]

Best channel on EArth 🌍

[@datrebilmodeerf8146]

Great video...again! Thank you!

[@hermie5556]

This is a great, nuanced and comprehensive video

[@455rocket8]

I have done 50 years of drug free strength training, my interesting/goals were purely strength gains for the bulk of this period, and not muscular hypertrophy/bodybuilding. Using myself (an example of one) is not very meaningful, but training to failure always yielded the best strength results (also training more frequently the than usually recommended frequency seemed to help).

[@yoshineitor]

I train to failure if I feel I have recovered well, if not, I stick to 3-2 RIR until said muscle feels ready to do failure. I also avoid failure on the big lift for safety reasons, there isn't much safety equipment in my gym, so I rather be able to put the bar safely. I also like the approach of Dr.Israetel, if you do mesos, don't do failures unless your deload is coming, as failure DOES accrue more fatigue than 3 RIR, while perceiving minor gains that could have been developed next week properly if you didn't fatigue yourself too much.

[@atgunchev]

Training to failure is a recipe for injury. You can't sustain it for too long. Even if you are a genetic freak and you can tolerate such stress for years, eventually something in your body will fail. It's just not worth it, unless that's how you make your living. To make your living this way is not worth it either, but that's another story. Health always comes first, which is obvious, but you truly realize it only when you lose it. Speaking from experience.

[@I-di-nt-do-nuff-in-]

(TIME SAVER) Title is click bait. There is no conclusion on which is better, training to failure or rep in reserve

[@archangellousw5043]

I go to failure on every set I don't feel like im doing anything if my arms aint shaking and im having a hell of a time tryna get the weight up

[@rondoudoushiney3868]

YEEEEEEES I'VE BEEN WAITING FOR THIS VIDEO FOR SOOOO LOOOOOONG

[@HouseofHypertrophy]

Hope it was worth the wait! :)

[@cattubuttas4749]

I have many years of experiece so I can judge for myself when I'm close to failure and if I have still one or two reps. Anyway making a previous statements for the exaustion, given enough rest days before the real experiment is the key.

[@connorsmith7666]

Good video. I might buy your app one day idk yet.

[@maxamillion4255]

I always wonder about training to failure. Should you train to failure at 3 x 8, 5 x 5, 2 x 10, 1 x 8? And what is the rest time between sets?

[@simonjames3815]

Mike Mentzer presents the logic we only need to perform the least amount of exercise to stimulate the muscle to grow. These videos just complicate simple logic and science of the human body. Yesterday I trained legs 1 set to failure squats - leg extensions to failure then 3 drops sets - then a single set of calves. This morning I am once again broken. I most definitely experience a sense of fear that I am not doing enough. The evidence is since beginning the Mike Mentzer philosophy this past 3 weeks squat has improved by 30kg Chest press 12 kg every other exercise has seen improvements by performing one single set per exercise. I am so grateful I now only have to train every 72-96 hours for 30 minutes for muscle growth. I have so much time for other interests.

[@Flahtort]

Thanks for what you doing!

[@ProngXentertain]

🎯 Key Takeaways for quick navigation: 01:37 🏋️ *Muscle hypertrophy improves non-linearly as you get closer to failure, suggesting greater gains with training to failure.* 02:08 🏋️‍♂️ *Heavier loads show less benefit from training to failure compared to lighter loads, indicating load interaction.* 02:49 📉 *Higher frequency, set numbers, and longer study durations show less benefit of training to failure, implying potential limitations.* 06:44 🧐 *Due to limitations in the meta-regression, analyzing high-quality individual studies like Santianello's 2020 study is still valuable.* 09:56 🤔 *While training near failure is crucial, the current evidence doesn't definitively prove that training to failure is superior, suggesting a cautious approach.* Made with HARPA AI

[@IgnatiusCheese]

The best results I had for muscle and strength was one top set, but it's really 3 sets increase each set and the final is not to failure but in the sweet spot

[@RevBasilChristi]

The problem with these studies taking sets to failure is that the volume is way to high in relation to frequency to properly bring about an overall positive effect, when compared to doing that same volume with repetitions in reserve. Volume, frequency, and intensity need to be properly adjusted to make the appropriate evaluation. Many of these studies tend to put the group taking their sets to momentary muscular failure into an environment where they simply cannot fully recover for the optimal adaptation to such an intense stimulus. This, of course, will skew the result to favour those who didn't train as intensely, by terminating each set with quite a few repetitions in reserve, because the higher volume won't hinder their ability to recover and adapt within the same frequency model. The main point about high-intensity training is optimization of stimulus, recovery, and adaptation. In other words, this approach is looking to determine the minimal amount of stress and the minimal frequency needed to generate the desired adaptation of muscular hypertrophy. That's why the relationship between intensity, volume, and frequency are so important.

[@shantanusapru]

Meta-analyses & meta-regressions are so sensitive to the GIGO phenomenon that it's not funny. If you aren't even using actually measured data but using a mix of measured + estimated or calculated or guesstimated data, then all you'll get is what Wolfgang Pauli used to designate as "not even wrong"...! P.S.: I like your critique of this study, and agree with almost all of it!

[@WhosShamouz]

So amazing, thank you for sharing!

[@handigge7019]

The only thing that matters is progressive overload. In order to get bigger, you need to get stronger. I don't care about all the studies in the world. The best measure of progress is strength. Hit the gym on a consistent basis, get stronger on a consistent basis, sleep well, eat well, and you will see the best gains in your life! I'm on a three month streak of slowly but surely getting stronger on all lifts, and I'm seeing amazing results. I'm also excited to train every single time. Good luck to you all. Training is one of the best luxuries in life!

[@user-he4ef9br7z]

Depends. A lot of powerlifters/weightlifters stay small despite getting stronger. It's pretty important sometimes because putting on weight will force one to compete in harder divisions. Nuance matters.

[@JD-ee4df]

Fantastic content aside, your music choice is just 👌

[@HouseofHypertrophy]

Haha, thank you dude!

[@papaspaulding]

I think training to failure should be as it always has been until recently the default. Simply as its far easier to progress as well as get a good reading on volume ensuring you are training at peak optimisation and not leaving any gains on the table.. I think RIR should be used more as an advanced technique by advanced lifters when needing to increase volume at times, As by then you know how to structure your volume and frequency to ensure you're training hard enough taking RIR in consideration. For new lifters go to failure (safely of course) learn to push hard physically and mentally and get used to that space

[@Flahtort]

Absolutelly agree. Beginners in the gym have no idea hom much they can lift and they progressing so fast, so doing "as much as you can do bro" seems like more appropriate way to make sure you keep up with your rapidly changing performance compare to making programms preassuming how much you can lift next day. Yet if you advanced you already know how much you can lift and it would not change dramatically over the course of a weeks.

[@markovasil1608]

Please research the Bulgarian training method….. coach Ivan Abedjev produce unbelievable dominance in Olympic weightlifting for such a small country. The method is absolutely brutal but with all those gold medals it’s proof that training to failure and beyond with crazy frequency accelerates performance. Albeit this method is very risky and unsustainable. But proves training to failure and pushing the boundaries for high performance produces results. Your video is great advice for novice and intermediate weightlifters.

[@saint9487]

Extream program also not for natural people and not for 99% of people. Also i know system attacks what can offer fast power grow in one exersice and more for all normal people naty or not. And i worked of one program for prepering for competition and its close to bulgarian but can be used for natarals but its need spend evry day and do all day sats with rest for 1h + and its for one ex only work best. I can`t work on it more then 1.5 mo.

[@norbertboros2908]

I follow the Mentzer way of training and saw significant improvement on my body, I'm at my most muscular phase of my life as of right now, and infrequent training with 1 set to true failure (for example I stop when I can't even move the load after 4 seconds of trying) worked for me so far. These are not nobbie gains as I started this after 6 months of continous training following a year and a half break due to covid and bad lifestyle, so it's fair to say I was back at my previous level when I started the heavy duty training. (also i'm 24). I'm really interested in a study where researchers compensate the demanding nature of failure with lesser load, as I have significant improvement with just 4 sets per bodypart per month but those sets leaves me in such an exhausted state that when I tried to do a second set I could only yield 50% of my 1st set after 5 minutes of rest, It might sound insanely low but still works.

[@MikkoSimila]

How about: Pull day: warm-up: Mountain climber, and bear crawl (6 min). Stiff-legged deadlifts, Bicep curls, Dumbbell shrugs, hammer curls, bent rows, reverse Barbell curls, Dumbbell bent rows and Superman. 54 min: each exercise 6 Hard sets, close to failure. 🤔 Edit: If you feel burn and fatigue and when you rest your muscles are sore, i's consider that for good workout.

[@Roman-eq8ko]

Possible caveat...Why stopping at 3 reps from failure might not be optimal: Compound exercises, work multiple muscle groups at once. I assume that when failure is reached of a compound exersice only one muscle group is at ultimate failure and other primary movers are at least 3 or less to failure. However, if we stop 3 reps from failure for compound exersice, the main muscle is indeed within A-Ok range (3 from failure), but the other primary movers don't make it there (mabye 5 from failure). This could lead to non adequate stimulation of the other main movers (muscles we thought were achieving the 3 or less reps to failure when they weren't) which would reduce gains. I would say getting to failure would be the most safest option to ensure adequate muscle activation of all primary movers of a compound lift... and regarding the overtraining issue, the body will fully adapt in 10 weeks anyway (according to another house of hypertrophy vid). any thoughts?

[@LuneScar]

I prefer low-volume high intensity + prolonged rest periods between sets, each exercise is made up of 1-2 sets, all to absolute failure [RIR -1], muscle group sets/week are between 4-9 for me. I recover well and since i reduced the volume and increased the intensity i have grown and progressed a lot with weights in the gym, i don't know how optimal what i am doing is, some might argue going to failure on every set is a lot, though i find it okay.

[@Jari1973]

Thank you for the video! It is said that the muscle should be trained 2 times a week.. Have you come across a person for whom this is not suitable at all in terms of recovery.. so the muscle even gets smaller??

[@HouseofHypertrophy]

Yep, there is some research showing that certain people may not neccessarily experience a benefit from more frequent training: kzbin.info/www/bejne/jmmVp6mlmNaYY5o

[@Maximum_Natural_Muscle]

Υes thats me. No matter how many sets I do... I m growing only when i m training my muscle groups once every 6th to. 8th days All of the periods I tested the 2x week... I became weaker and smaller

[@joojotin]

​@@Maximum_Natural_Muscle Interesting, what if you would reduce the volume, wouldnt that help you hit more frequency. I personally use bro splits as well nowdays.

[@Maximum_Natural_Muscle]

@@joojotin I have already answered your Q In my Post above

[@joojotin]

@@Maximum_Natural_Muscle Ah I see, I just rarely expect people to even try low volumes, 1 set only for example.

[@fromnothingtoeverything1419]

I Did this I ripped my tendon!!! Be carful!!!!

[@___SAMMY___]

Bro can you make a video on nutrition too!!!🙏🙏🙏

[@blueeyed5074]

I really don't know. I have been training 3x a week full body for 1 year (2-3 reps in reserve). Made decent amount of progress but not really past those beginner gains. I started training 3x a week different muscle groups. Meaning 1 muscle group a week, only 1 set and immediately another with a lighter weight TO ABSOLUTE failure, I mean blood and guts failure. My gains exploded in 3 weeks. Meaning you can clearly see a significant difference before and after. So I'm gonna stick to it for now :)) Makes me think it's highly based on the individual.

[@danielstoica3489]

Maybe Mentzer was right after all...

[@HouseofHypertrophy]

Individual differences do exist, I'll be covering this in another video :)

[@joojotin]

I switched to bro split couple months ago. No plateaus at all and very rapid progress.

[@Han-nk3io]

what you did was Mike Mentzer's Break in routine in his book.

[@jakemaxwell2800]

It doesn't take much training for me to grow and get strong the caveat is I have to train to failure or 1 rep before failure. No more than 2 sets per exercise The key is if you are making progress even if it's slow, what you are doing is working. Stop looking for another method that may get you more gains. You already found it

[@kristijan8518]

Studies aside, I think anecdotal evidence has proven time and time again that going to failure and beyond has benefits. Many of the smaller amateur lifters I follow on KZbin swear by failure. It might have differences between novice and advanced lifters, but I consider myself to be intermediate so I'm starting to follow the advanced lifters advice.

[@WanerRodrigues]

A great video, as always. Thank you!

[@HouseofHypertrophy]

Thank you for checking the video out! :)

[@NK-nk3xe]

To build muscle SIZE. Yes. But to build muscle speed and efficiency, for example for athletes, this is not true at all. That data is clear.

[@corenko]

Yes, this is a channel for Hypertrophy

[@Blue69HD]

Muscle speed ??? Its called performance not hypertrophy

[@JaySolomonK]

There is no worst hell than to live by the rules of any "new research" but thanks, people like mike mentzer stated that after thorough research and logical reasoning and empirical data...

[@davifurtado6534]

from what I see in gyms, the people who go all in, always training like crazy til they can't even take a shower, are also the ones who see little gains and give up easier than people who are more "casual" But the ones who endure and keep doing this for years also build big muscles groups. The issue is that they generally have some lacking parts and it's usually legs. The reason for that is that going to failure causes CNS fatigue, then since they usually train upper body in the first days of the week, when it is leg day they are too tired to work it effectively. They don't usually have a well balanced body

[@wrOngplan3t]

I'm more confused after the video than before. The only thing I got, is that better studies are needed.

[@lingo6582]

i trained to failure for a long time but my body just could not recover, i now train not so intense and i like it more

[@saint9487]

imposible!

[@joojotin]

You did too much volume, simple as that

[@lingo6582]

@@joojotin maybe

[@Maximum_Natural_Muscle]

Something that i have figured out years ago and finally some one else figured it out too(Nick Walker spoke of it In his last video ) is the HOW ARE YOU GOING TO FAILURE. If you are neglecting the eccentric part of the reps, going to positive failure is way less fatiguing than performing slow eccentric and going to positive failure. In simple words... The fatigue and over training is not happening because of the positive failure but because of the slow super controled eccentric part of the reps. Thats why you see branch warren and jay cutler going to failure and not having problems with that... Because both of them were neglecting the eccentric part of the reps. Now... Do slow and super controled eccentric and go to failure In just 6 sets and see how much beaten up your muscles and cns is gonna get. So you have 2 options : 1.go to failure In all of your working sets but do fast eccentric 2. Do super slow eccentric but leave some RIR Both og these methods are producing the same result

[@saint9487]

I train 5+ years all sets and ex to failture and do it with one day rest and it`s not a problem to handle it. 2. what you offer is known for injury people with 7-10 sec eccentric movements its best for recovery structures bones and other stuff but it`s bad option for grow mass, also you can do only negative sets for 130% PM with 7 reps ine per 2 weaks and it will give you faster power grow up.

[@Maximum_Natural_Muscle]

@@saint9487 what I offered In my Post is completely different from what you understood. I m speaking about cns burn out and muscle damage that takes days to recover

[@saint9487]

@@Maximum_Natural_Muscle For cns burn need to do weeks of incane hard fork and 0 recover, so i think 10% can do by self so hard work but not for long. 2-3 seconds for negative its important to do always, no matter what pm do you use.

[@dougdupont6134]

I think intermediate/advanced lifters whose goal is hypertrophy should consistently train beyond failure to maximize their results. This is true in theory, and I think the science suggests it also. Anecdotally, the bodybuilders at my gym think I'm on steroids because I'm bigger than they are and I curl their db bench despite being in my 40's, but no. I just train to failure, and I've done so for the last 10 years. For 15 years before that I avoided failure and high volumes like the plague and I was small and weak. Go figure.

[@mercurialpoirot5551]

I'm trying mentzer's hit. 1 set to failure for each excercise. Then 3 rest days. It could be that I can get good gains from a fraction of the time. It's difficult to train to failure though. It's a mental battle as well, and hopefully will get better at it over time.

[@joemorgenstern9846]

Please update us in the future. I am thinking about trying it as well.

[@ChampDietingAndFitness]

Lmfao that programming is so F'ing bad if ur not on gear. Quit being lazy that's the only reason people do that stupid shit.

[@Soccasteve]

Guys, don’t drink the HIT Kool Aid. I’ve been down that path before, the training might seem effective in the beginning but then you will very quickly hit a wall and start thinking the reason you’re not progressing is bc you need even more recovery. The reality of the situation is that you’re going to need a little more volume than what HIT recommends. I’m all for training hard but you’re going to need more frequency and volume.

[@joemorgenstern9846]

@@Soccasteve If that's the case then just take less rest days as Mike mentions many times.

[@mercurialpoirot5551]

@@Soccasteve I think its a fair point. I find it hard to believe that up to 3 weeks recovery is necessary. I do think he is right about having sufficient rest periods. I'm starting off with 1 set and 3 days rest. If I hit a wall, I can try an extra day's rest. If that is no good then do 2 sets to failure and back down to 3 days rest. Then there is the forced reps, rest pause, negatives and so on to play with. If I am making progress, even if it's sub optimal, given the amount of time I can save to do other things, its worth it to me.

[@twentye]

yey new vid finally

[@twentye]

also first xD

[@HouseofHypertrophy]

Haha, thank you for the support dude! :)

[@marc2638]

I see a lot of people on here saying yut works.for me I've lowered the weight and do more reps to get to failure. You know what thas called?? Light weight high rep training lmfao, it works yes definitely but the time it takes to get to point b from a is also noticeable. Everyone trains and reacts different do what works best for you. Heavy weight high sets 6 to 12 reps works, light weight high reps work, 4 to 5 sets at 15 to 20 reps work at 75% of your ORM load works too, choose what works best for you and remember to have that equal to what your goal is

[@mdd1963]

Vince Gironda used schemes of straight sets of 6x6, 8x8, 10x10; heard him on tape say actual failure is stressful, and not needed.

[@MrLemonMedia]

Love the beats.

[@igt2173]

If the last 5 reps is considered as effective reps then not training till failure diminishes the meaning of effective reps...if u always keep 2-3 reps in the tank.. Progressing overload will be more harder to track nd execute And lets. Not forget mechanical failure drives hypertrophy so it is necessary

[@raidchaser443]

I'm going ALL out with 4 sets of 12 reps for back day,leg day,arm day & chest day...in which I could NOT lift barbell or dumbells anymore. No reps left after this...

[@Flahtort]

I'm personally always aiming for failure but not being harsh on myself if i dont get to. Sometimes I'm feel lazy, fatigued, not ready psychologically, not in the right mood etc. Many factors. In result i think i train like 30% to the actual failure and 70% to 1-3 RIR. Never experience actual failure in squads or simular exercices because If i do I would not get up. :) Yet if I'm doing something like chest press machne I go to the absolute failure and adding some myoreps/ drop sets. I love that method, because It allows me to think less about reps, loads, about programm in general. I'm not an professional atlete so I prever less thinking for suboptimal results in that case.

[@donventura2116]

For squat movements, you can use a smith machine, dumbbell lunges, or Bulgarian split squats if you'd like to reach true failure and safely ditch the weight.

[@derekfrost8991]

The reason I am against training to failure is you still need to do stuff when you leave the gym. So don't get injured.. 🙂

[@retrobilly1719]

I never subscribed to that,Always left one or two reps in the tank most of the time an occasional train to failure,You can overtrain and risk injury with failure all the time

[@GThermic]

Is my line of thinking wrong? Although training to absolute failure (Safety) is not considered ideal, there seems to be a psychological principle involved when exercising. Take the bench press as an example: You may perceive that you are only 3 reps away from failure (which is what you want), but in reality, you might actually be 5 or even 7 reps away from failure. Consequently, pushing yourself to failure during your workout might be more beneficial. This is not because it's necessarily more effective, but rather because it's difficult to accurately gauge your proximity to failure when stopping 3 or 5 reps short. By taking an exercise to failure, you eliminate the uncertainty and have a clearer understanding of your limits.

[@HouseofHypertrophy]

I certainly understand your point of view! Estimating reps in reserve can be undeniably tricky, but I think it would be unsound for us to assume it can never be done accurately (or at least fairly accurately to the point where any error isn't trivial). Sure, numerous factors are in play, such as the familarity with the exercise, the type of exercise, your training experience, the load being trained, etc. Yet, we still have some research on trained individuals showing they're very close to perfectly estimating their reps in reserve with a barbell bench press: pubmed.ncbi.nlm.nih.gov/36752989/ All in all, if an individual isn't comfortable with their ability to predict reps in reserve, then I agree training to failure may be the most straightforward option. But if you think you can predict it fairly well, then you may wish to leave reps in reserve where you see fit. You can even experiement on yourself. For example, during a set of reps to failure you may note down when you think you hit 3 reps in reserve (or any other number) in your head, and then continue performing reps to failure and evaluate your accuracy. Practises like this should presumably only further enhance your long-term capacity to predict reps in reserve.

[@GThermic]

@@HouseofHypertrophy What an amazing response! Thank you. You are the Goat🙌

[@drmitofit2673]

A year ago I started doing pull up and push up one set reps to failure. At first could only do 3 pull ups, but after a year of strength training every other day and high intensity bicycling odd days, I got up to 46 pull ups in a row. But at these high reps, I feel like it is blood flow fatigue limited. A few weeks ago I began doing a sub failure first set of 40 pull ups, less than one minute of rest, and then a second set of pull ups to failure. Started at 40 first set and 20 second set. Now 3 weeks later I am at 40 + 35. My foot raised push ups increased proportionally too. My eventual goal is to do 60 one set pull ups to match my age of 60 years. I am thinking the second set to failure training might get me there as it increases time under tension, improves cardio and blood flow, and increases total training volume. The world record is 651, so 60 reps at age 60 shouldn't be impossible.

[@SnakeAndTurtleQigong]

It would be amazing to discover that we don’t have to work as hard for equal gains! Many more people would be able to join in the fun!

[@HouseofHypertrophy]

To be fair, getting 3 or fewer reps from failure is still challenging! :)

[@jtf2dan]

which one won?

[@pushkar6016]

what about doing 2 sets with 2-3 reps in reserve and the last third set to failure? Because this is what i do in my workout

[@rinreborn7364]

i dont go failure for compound movement to avoid getting smash by the weight or injury. bench, deadlift, ohp, squat etc...

[@nivkatz2744]

As the load is liter training to failure is more mental and as it is heavier it is more physical boundary

[@gromswowguide7927]

The main concern to me is how advanced the lifters used in the studies are, a noob shouldn't be going to failure in the first place, and will grow no matter what, also if they aren't experienced, their failure might not actually be actual failure etc.

[@Loooppp]

Even yoga, thai chi etc build muscle. Food, sleep, regularity. Every worker (maconnery etc...) build muscle. Megalomania build more by getting to failure.

[@Anythingforfreedom]

Training to failure doesn't make sense. You're causing unnecessary damage. It makes more sense to train to fatigue, so you can train that muscle everyday. Stop 2 or 3 reps away from failure, while doing more sets than you would otherwise do.

[@user-he4ef9br7z]

Just give it time and resources to recover and training to failure is fine.

[@Raphsophomes]

​​@@user-he4ef9br7zThat doesn't make it better in any way. Thats like using an inefficient vehicle and then saying "Just use more gas and drive less days" the vehicle is still worse. Especially when you consider the fact you're not getting anywhere any "faster" so this is ultimately pointless. I think the only reason you would train to failure is because it's actual difficult to gauge how mucn effort you have left, being "near" failure might actually be not as "near" as you thought, its more intuitive to do it until you can't. But its still not objecitvely better.

[@gusjeazer]

I made some of the best gains of my life during a time when I never listened to any studies and broke all of the rules lol

[@botzaca0023]

Yeah because gym is more about how you feel and the more experience the more you now about your body

[@BeattapeFactory]

Same. Swinging, half rom, supersetting dropsets, ignoring "mind muscle connection", not being so fixated with protein etc... Imo just sleeping well and consistently training as hard as possible is the key. Go to war. The Bro Science is right.

[@Flahtort]

Can you please elaborate? Very interested in your experience.

[@dasitmane7590]

I wanna hear more details aswell

[@AusOpenBodybuilding]

Time under tention and ultimate failure combined. I only leave reps in reserve when im dieting and reps are higher and calories lower. But thats me 👊🏻👋🏻

[@HouseofHypertrophy]

Awesome, I wish you continued gainz 💪

[@AusOpenBodybuilding]

@@HouseofHypertrophy Thanks same to you mate 🤝🏻🇦🇺

[@theinfjgoyim5508]

If you understand what muscle is and it's purpose it is pretty easy to understand how to grow them. Muscles have to do with capacity not strength.

[@naturalgains4229]

I train to failure using only 1 set per exercise and only 1 exercise for a muscle except for back (1 vertical pull, 1 horizontal pull) best gains I’ve made in years and no plateaus.

[@Maximum_Natural_Muscle]

Whats the frequency of your muscle groups bro? And whats your split? Thanks

[@HouseofHypertrophy]

Very interesting to hear that, I wish you continued gainz 💪

[@naturalgains4229]

@@HouseofHypertrophy thanks G

[@naturalgains4229]

@@Maximum_Natural_Muscle I do an upper lower split, and I’m in the gym 4 days a week with 2 days of recovery for a muscle I hit. So on Monday it would be upper, Tuesday Lower, Wednesday rest and repeat on Thursday