How Close to Failure Should You Train For Muscle Growth?

TIMESTAMPS
00:00 What is Failure?
01:11 Proximity to Failure Scale
01:47 Proximity to Failure & Hypertrophy
05:21 Proximity to Failure & Load
07:33 Proximity to Failure & Fatigue
14:21 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/33497...
pubmed.ncbi.nlm.nih.gov/32681...
pubmed.ncbi.nlm.nih.gov/31895...
journals.lww.com/nsca-scj/Ful...
pubmed.ncbi.nlm.nih.gov/26605...
pubmed.ncbi.nlm.nih.gov/16410...
ONLINE COACHING & CONSULTING
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BOOKS & TRAINING TEMPLATES
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SOCIAL MEDIA
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[@vikingthedude]

I love how you immediately get to the point as soon as the video begins

[@FlowHighPerformance1]

Yes, I have been trying to get to the useful information as soon as possible 👍

[@martijn2246]

I cannot stay away from failure, I always feel like I have to push it

[@HorridOnlineTroll]

is there any point in counting reps if you take your sets to failure? srs question

[@Genga816]

Yea because you can still use it as progressive overload, or rather to see if you're getting stronger @@HorridOnlineTroll

[@kaiserfakinaway5909]

based answer and I completely feel you my dude, failure feels so good

[@LB_RS6]

Great video, this channel is pure quality!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@dominicdelima2180]

i clicked the video thinking it has 10 million views, just now realized it's only 10k man, really good video, you're definetly gonna grow up if you keep going

[@AnjeMae]

great content! I have been binge watching all your videos and taking notes as I go. The vids are really helpful for beginners like me. I have learnt a lot so just wanna say thanks

[@FlowHighPerformance1]

Glad to hear you find the videos helpful! All the best 👍

[@supermuscle883]

I want to really thank you for all your work done in this channel. You deserve a loooot more subscribers. Thank you again.

[@FlowHighPerformance1]

No problem, glad you enjoy the content 👍

[@KenanTurkiye]

I think he's going to get it, I can hear the roar of the crowd from a distance, just some time. :)

[@zapador]

Easily among the very best "education channels" on KZbin, regardless of topic. Well done! And thank you!

[@FlowHighPerformance1]

Glad you think so 🙏

[@dysxleic4273]

You are THE best channel for lifting information

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@lou6871]

How do you not have more subs? This is one of the best, straight to the point, well articulated, and insightful channels on the various subjects in regards to lifting …. Wow man

[@FlowHighPerformance1]

Glad to find the content helpful 👍

[@shawnklein5592]

Agree!

[@ObYoungKenobi]

Share his work. That'll get him more subs

[@raphaelwinkler2828]

this video is insanely good value

[@FlowHighPerformance1]

glad to hear it 👍

[@Lt-no4sy]

Hey Flow, thanks for your awesome videos. I love how you keep things relevant while tying into the actual research. Outstanding work. I would be interested in a video about multidisciplinary training. I've done some reading through different armed forces, and there appears to be okay documentation, but I've never seen a funded institutional analysis on the subject. What does optimally training for multidisciplinary fitness really look like? What is the best training methodology? How do you sustain maximal strength, endurance, speed, and recovery across a longer period of activity? Such as on the scale of a week, where you may maximally push one muscle group, perform multiple speed based tasks, and do a half marathon carrying weight?

[@FlowHighPerformance1]

Hi! This is a very difficult question to answer, because it depends on your specific goal, and will look different for everyone. I am currently working on a video on how to combine multiple different training goals which should be useful 👍

[@StuffOffYouStuff]

Where did you learn to present? The speaking, the info-graphics and the information are all absolutely crystal clear!

[@FlowHighPerformance1]

Just from making KZbin videos over the years 👍

[@edies7607]

Thank you..great information

[@FlowHighPerformance1]

No problem 👍

[@danielstoica3489]

Beautiful!!!

[@FlowHighPerformance1]

Cheers 👍

[@franciscobello8348]

considero que es mera casualidad esto JAJAJAJAJA, amigo estaba pensando esta mañana en cuál es la mínima intensidad de esfuerzo que se debe aplicar para la ganancia de masa muscular y justo subes este vídeo, un grande. Muchas gracias xD

[@FlowHighPerformance1]

me alegro de que haya sido útil

[@MrBonga2010]

Brilliant

[@100KGNatty]

There is this positive feedback loop of years in the gym and proximity to failure. More years and closer to failure

[@bacawaka2813]

The one thing to note that the isolation after the big compounds are supposed to the icing on the cake so going into them fatigued is fine because you conducted the of the muscle building work ahead of time. Some RIR or RPE programs tends to underestimate what you can do for a given workout. I have done programs to do X rep, Y sets, for percentage of ORM, for RPE of Z and I have been able to do more than double those rep if I pushed it a little.

[@FlowHighPerformance1]

Agreed. I think the most important thing is to take each set close to failure. The load and reps used are less important 👍

[@Spork888]

Hi. I am starting my fitness journey from sedentary lifestyle + overweight. Your videos seem very concise and focused on science. My question is, do you keep the playlists on your channel updated? I wanted to use them to take notes.

[@FlowHighPerformance1]

Yes, playlists are continually updated with new videos 👍

[@ChrisPEDog]

Great video :) I really appreciate your content. Over the last year I trained like an idiot chasing progression with more and more weight. I had a rir of 0 within every set and every exercise. Now my body is burned down and I needed to take break from training to let go the muscle soreness that kept up to 10 days in the chest for example. I now try to stick to 2 rir at least with every exercise to prevent the excessive fatigue again. Here is my question: how can I still maintain progressive overload when I try to stop 2 reps before failure? Greetings from Germany :)

[@FlowHighPerformance1]

this video should help with your question on progressive overload kzbin.info/www/bejne/envChaetoZuta8k

[@EinSofQuester]

The idea of keeping reps in reserve is such a blasphemous and utterly vile idea to me that I shudder at the thought.

[@georgesarreas5509]

The mental fatigue is really something you get used to. Sort of like the runners' wall. I find Myo reps or rest pause (where every mini set is to failure much harder than failure with straight sets. Machines and dumbbells are also better candidates for failure training. I even train deadlifts to failure. Pretty much everything except BB squat and BB bench (and it's incline BB variations) but I have failed squats so many times I would do it more frequently if I had a proper rack and not a squat stand.

[@FlowHighPerformance1]

Interesting, I haven't tried training to true failure frequently enough to get used to it. But yes, I agree that it is more feasible to train to failure using dumbbells and machines compared with barbell lifts 💪

[@bobnoxious719]

Like a few others here, I'm old, 57, and don't recover like I once did. Along with my job and household work ( inside and out ), it all plays on one's recovery. I've been adjusting my workout schedule so as not to beat myself up. I believe that I've hit systemic fatigue a few times as I could barely get off the couch and felt almost sick. That being said, your thoughts if you would please. I'm working out 3 days in a row ( 1. back, shoulders, tris; 2. legs, forearms; 3. chest, shoulders, tris. ) Then taking 2 days off and repeating. Every muscle group gets hit at least twice with 5 days between them and each exercise done gets last set, 1 working set, to failure. Your thoughts on such a schedule? I know it's whatever works and at least I'm exercising but curious what you might say. Haven't seen you in a while, nice to see you back.

[@FlowHighPerformance1]

I think this schedule sounds solid. I generally recommend hitting each muscle at least 2x / week with whatever split suits your lifestyle. Obviously, I don't have enough context to make any further recommendations 👍

[@billybriscoejr.4322]

I hear you, I'm 57 and I've been working on my Total Gym Machine here at home for 10 Months now.

[@mihailmilev9909]

@@FlowHighPerformance1 hey glad to see u back too man

[@stevewise1656]

I'm the same age and been training for 45 years and did compete and trained more people than I could possibly count decades ago. Like you, I have a life that includes a wife, children, a business and everything else that we adults must manage. So, your schedule sounds perfectly fine for someone 57 or younger. I don't know anyone who trains muscle groups more than twice within five days. Even guys on shitloads of juice train far too often with high volume sets over six days. Lastly, the most important thing at this age is training intelligently so not to injure ourselves and do longer term bone and connective tissue damage. Joint preservation comes first. If you're feeling great about your next session, then you're fine. If you're suffering systemic/CNS fatigue, take a week or two off and reassess your training. More sets aren't necessarily better. I'm not the channel moderator, though hopefully this helps.

[@reconteam91]

Great content as always! One question though, is changing the tempo of the lift considered a 0 RIR move? Meaning you still have strict form but instead of constant movement in previous reps you have to pause 2-3 seconds in order to get the weight up. And this isn't for the last set, more like second to the last.

[@FlowHighPerformance1]

good question. Yes, I would consider this reaching failure. This also starts to fall into the category of metabolite training 👍

[@reconteam91]

@@FlowHighPerformance1 I appreciate your opinion, cheers!

[@wayneroberts884]

I think the need to consider age and training to failure. As a 60 yr old, I am very careful not injure myself as recovery time will eliminate any potential gains of training to failure, my 2 cents.

[@FlowHighPerformance1]

Good point. Thanks for bringing this up 👍

[@mtrout3394]

Apologies...me again. Two thoughts. First is 'rate codeing'. To keep consistent velocity means keeping well short of failure. Developing neural efficiency at cost of hypertrophy? Second thought is 'risk Vs reward' of pushing to failure. Reward is maximal fibre recruitment and risk is global systemic fatigue and hugely increased risk of injury. Sometimes "smarter" is more effective than "harder". Training uninterrupted at 80% efficacy for 12 months will be better than training at 100% for 2 months and then out for long term injury.

[@FlowHighPerformance1]

1. Yes, for strength training it may be beneficial to stay slightly shy of failure 2. Yes, there is a risk vs reward here. You may provide a better short-term stimulus by training to failure, but the long-term stimulus may be better from staying slightly further from failure 👍

[@jgoldian47]

I firmly believe if training to failure with high intensity for hypertrophy you HAVE to rest at least 3-5 mins

[@FlowHighPerformance1]

Maybe this results in better growth, but you don't HAVE to rest 3-5 minutes 🤔

[@salahelmackawi7971]

Hi Peter, On push day I start my workout with Barbell bench press in 6-10 rep range and i am doing this exercise since long time and I am an intermediate lifter. In this case is better to do it within 3-4 Rir or 2-3 rir What do you suggest?

[@FlowHighPerformance1]

I would recommend 1-3 RIR 👍

[@goombah7861]

AKA... THE "SUBCONSCIOUS" TRAINING PRINCIPLES BEHIND A "BRO-SPLIT". 5 & 2... 💯 to failure...

[@gurbydhar]

Masterclass of failure 👍

[@FlowHighPerformance1]

cheers 👍

[@pandemos4205]

This should be taught in gym classes across the nation

[@FlowHighPerformance1]

😂

[@bigg1103]

This is amazing info can you tell me where I can get more studies like this in text ?

[@FlowHighPerformance1]

PUBMED

[@kobemop]

Kind of weird, but when I train to failure (I get stronger from it I don't know why).

[@gurbydhar]

To summarise:(my thoughts only not of video): don't train to failure -More reps in tank you can do higher volumes which is more likely to give you better hypertrophy. - less stress systemic and on the joint. - better for beginners n intermediate as elite group are just 0.5 percent they can go train to failure. - equal returns from training not to failure than to train till failure which slightly favours training till failure but at what cost? - long term health benefits of not training to failure greatly outweighs training to failure. - still one should still go close to failure but not always go reach failure and still make lots of gains

[@FlowHighPerformance1]

solid recommendations 👍

[@centagus8797]

Thanks for this useful information, I was just wondering how can I get abs in 30 minutes as fast as possible?

[@FlowHighPerformance1]

No problem. do you mean within 30 minutes of training per session?

[@valivaliaikainen9878]

Hello, I have quoestion, how should I breath in back exercises? For example in bench press I take big breath in before lowering the bar to the chest and breathe out when I press it up. So how should I breath in back exercises? As I pull should I breath out or how? Because of deadlift I started think this because you take big breath in before pulling the weight up.

[@FlowHighPerformance1]

I am not sure to be honest, I am not conscious of my exact breathing patters while lifting. I'd say dont think too much about it, and let yourself breathe naturally 👍

[@valivaliaikainen9878]

@@FlowHighPerformance1 All right, thanks👍

[@oedfergrefg9702]

should we need periodiaze reps in reserve in meso?

[@ST3FF3]

Probably not. We should avoid any unnecessary complexity in programming to focus on the things that really matter.

[@FlowHighPerformance1]

You can, but it is not essential 👍

[@neiljohnson7914]

I completely disagree with point number 3, the strict technique restriction. I do agree that you must perform reps with strict technique until you cannot physically perform another full rep. But once you reach that point then you should go beyond strict technique failure by doing some cheat reps, or drop sets or forced reps with the help of a training partner.

[@FlowHighPerformance1]

good point here. Yes, I say that this stumbles into the category of metabolite training techniques, rather than traditions straight sets 👍

[@soonahero]

Drop sets are still strict technique

[@EinSofQuester]

@@soonahero True. But cheat reps are not. For example, when I do bicep curls, after I reach absolute physical failure, I heave the dumbbells up to my shoulders using momentum and then do a few slow negative curls.

[@soonahero]

@@EinSofQuester just use drop sets instead of cheating

[@EinSofQuester]

@@soonahero sometimes it takes too long to shift to a lighter dumbbell. Cheating is more fluid.

[@ahmetsahin4376]

One thing ive never understood. Should i go to failure on every set of forexample DB benchpress? Because when i do so i see little to no progress what so ever. Please help

[@FlowHighPerformance1]

No, keep a few reps in reserve each set 👍

[@actual_random]

Not sure this criteria is iron clad. Let's say you went for a 1rm, and fail it. You haven't necessarily gone to muscular failure you just failed the rep. I feel like there are different types of failure, so neural and muscular, so if it's neural you are mentally fatigued and can no longer exert maximal effort or if it's muscular you are mentally fresh but perhaps your muscles physically don't have the ATP or something else that makes you physically unable to do the rep. Guess there could be technical failures especially on this like cleans and snatches where you fail a rep because of form but can still do more.

[@FlowHighPerformance1]

Yes, these are all good points. However, this definition was specifically relating to the context of hypertrophy-style training - not strength or performance training 👍

[@johnmrg243]

Where can I find these researches??

[@gravitytraining6516]

The researches are in the description

[@FlowHighPerformance1]

Links to studies from the video are always in the description 👍

[@sergejstojanovic2518]

11:20 how long does this guy need to train to get bigger legs?

[@FlowHighPerformance1]

😂 he has a long way to go

[@thatoneuser8600]

I've been taking every single set to failure even though I'm a novice 🤦‍♂Sucks to know I could've been making far better gains, but better late than never :)

[@FlowHighPerformance1]

I dont think you will make better gains by training further from failure. It may just make your sessions less fatiguing 👍

[@figmentcocktail3607]

Lmao same, been hitting 0-1 RIR on most exercises with a high volume program, which explains the mental fog and recovery problems with legs 💀 videos like this are an informational goldmine

[@Schniebel89]

I train only to faliure to move a muscle on the next day.

[@mtrout3394]

If you push to failure on a large (or total) portion of the session, what's the effect on CNS?

[@FlowHighPerformance1]

Good question. This is a tricky one to answer because 'CNS fatigue' is a very misunderstood topic. Training to failure is inherently more fatiguing via multiple mechanisms, but we can't say for certain that it induced greater CNS fatigue. I plan on making a video on this topic at some point 👍

[@mtrout3394]

@@FlowHighPerformance1 thanks for the reply. It's something that there seems to be not much information about. Having suffered what I think was CNS crash previously I'm keen to learn more so a video from you would be very much appreciated

[@MRS320able]

Yep failure is the target went on a 2 months trip near a park did calastanic 3 days a week n didn't lose my gains from lifting fr 3 year's fr legs did single leg rdls n Bulgarian split squats fr back chin n pull ups n body weight rows fr chest dips n push ups with ur feet up did lose a bit in legs but didn't notice any in upper body back at the gym I've only lost 30% of strength

[@FlowHighPerformance1]

Nice, great to hear that you were able to maintain most of your gains with minimal training 👍

[@Waseemmmm]

Fr

[@nighthawk244]

Random question, but why did you decide to focus on muscle hypertrophy instead of strength? with how informative and beneficial your videos are, I would think your content would focus on the more practical side of lifting with strength, instead of hypertrophy which to me seems more about appearance and isn't as useful.

[@FlowHighPerformance1]

Hypertrophy training is more of a personal interest than strength training. Also, I think hypertrophy training is more relevant to the majority of the population compared with strength training. I'd say improving body composition is more important for health too 👍

[@markovasil1608]

Train to failure if you want to be big!!!

[@Highcaloriegrappling]

There's way too much emphasis placed on training to failure. In every other athletic endeavor training to failure is minimized and use sparingly. For some reason weight lifting has it ass backwards. The greatest bodybuilding heros and powerlifting gods, rarely if ever trained to failure. But some IG influencer thinks it's a good idea so everyone goes that way.

[@FlowHighPerformance1]

Yes, I don't think it is mandatory to train to failure

[@nboss968]

Hypertrophy training is for structural changes. Strength training is for performance.

[@thehitman06]

How about training for power and speed ? Should failure be avoided sir ?

[@FlowHighPerformance1]

for speed & power, quality is key. training to failure is probably not ideal 👍

[@thehitman06]

@@FlowHighPerformance1 thank you so much, and if you can do more videos about athletic performance like speed, strength and power we will be very happy sir 🙏

[@umadbro4493]

"testosterone is thought to be anabolic" = "the earth is thought to be spherical"

[@FlowHighPerformance1]

🤔

[@umadbro4493]

@@FlowHighPerformance1 just kidding i just meant that its "proven" more than thought

[@honorarymancunian7433]

Velocity loss

[@vasilli3273]

kafayi yiyorum

[@neiljohnson7914]

The idea of keeping reps in reserve (stopping before complete physical failure) is such a blasphemous and utterly vile idea to me that I shudder at the thought.

[@FlowHighPerformance1]

wow, you have a very strong reaction to this thought, maybe you should see a medical professional?

[@soonahero]

@@FlowHighPerformance1 wow, you have a very strong reaction to this critisicism, maybe you should see a medical professional?

[@neiljohnson7914]

@@FlowHighPerformance1 name one bodybuilder who has ever kept all sets of a workout at below total failure.

[@FlowHighPerformance1]

I'm not a bodybuilding fan, but I believe Jay Cutler stated that he never trains to failure..... On the natural side of bodybuilding (more relevant to most of us) most intelligent lifters don't go to complete failure very often

[@soonahero]

@@neiljohnson7914 actual failure is rhabdo