Is Training to Failure Best for Strength Gains? New Study Breakdown | Educational Video | Biolayne

[@TangoMasterclassCom]

"If strength is the goal: maximize force production, and focus on moving a given load as quickly as you can". Don't train to failure for improving strength. Super helpful information, thank you.

[@KurokamiNajimi]

It’s not so much that you get stronger from fast tempo it’s just that it’s easier. Jumping from a harder vs easier bench execution I experienced a 20% increase instantly

[@ben-dn4sv]

@@KurokamiNajimi what did you change in your bench execution?

[@KurokamiNajimi]

@@ben-dn4sv Usually if I bench now I’m gonna do it without leg drive aka larsen press. I’ve always used a slow tempo on the eccentric and even concentric unknowingly with a 1 second pause. Doing it this way just felt more natural, now I do 3 second pauses. I was curious to start getting an idea of what the difference would be so I did no pausing, went back to leg drive, made the eccentric as fast as I could, and exploded on concentric. The same weight I would get with a 1 RM on the harder variation I could get for 7 reps. If I wanted I could get it even higher bc I never learned how to use leg drive properly I just put my legs down and go and I don’t arch. Then there’s close vs medium vs wide grip

[@Heylon1313]

don't train to failure, 4 RIR or even less is good for strength (yes, lower than hypertrophy). maximize Force production and focus on moving a given load as quickly as you can

[@HakuCell]

summary: this study suggests that for strength it is best to move the weight quickly or explosively for multiple sets, without getting close to failure (which would slow you down). meanwhile for hypertrophy it is best to train close to failure, but you can still build muscle even if you don't train to failure.

[@KurokamiNajimi]

Strength is fundamentally just neurological adaptation, difference in methods is just how long it’ll take to peak. You probably could work up to just 1 rep at 90% intensity a week (or every other week) and long term have your peak strength. Bc you’ll we already have a lot of strength adaptations just from using 70% intensity. If you’re putting up 160 for 12 on the OHP you likely can do 200 for a max I’d still do some variations of the lift though again might make the adaptations slower but it’s the healthier way that allows you to be peaked and do high volume year round

[@KurokamiNajimi]

I forgot to add merely using a faster tempo and what not isn’t actually making you stronger it’s just the easier execution of the lift. Actually getting stronger is when your numbers go up either from higher intensity adaptations or however you usually perform the exercise increased

[@ChrisPBacon9]

Mentzerites pounding sand rn

[@TheMeefmaster]

@@ChrisPBacon9it literally agreed with him lmao

[@paulmarino8810]

Strength vs hypertrophy........here we go.

[@komma3366]

Hot damn. I’ve been following the hypertrophy method instead of the strength route, when in reality I’ve just wanted to get stronger. This completely flips my lifting routine on its head 😅

[@LisaCSwain]

Another great explanation! I tend to appreciate mathematical descriptions and this video really resonated with me. I've had some recent gains and this made perfect sense with that. Thanks so much!

[@ChadEnglishPhD]

I haven't read the study (yet), but having done biomechamocs in my grad research and lifting for decades, this makes sense. If your goal is biggest muscles (hypertrophy), tain to failure. If your goal is strength endurance, focus on slow twitch muscle growth and isometric with slow, heavy lifts and slow negatives. If your goal is maximum short-term force production, focus on fast twitch muscle growth through rapid lifts. I used to alternate 2 days light weight, high number of fast reps, with 2 days of heavy weight, slower lift, lower reps. Perhaps I should have aimed for heavy fast reps instead. Now that I'm older I probably won't add it. Heavy, fast reps are likely more prone to injury as you age. I'm curious about the science on that too.

[@samivey8416]

Thanks for the heads up. I've never been able to get it straight with the failure training and power training

[@angelheart1129]

68 years been training over 50 years still pressing 65 lb dumbells overhead for a dozen reps, always work on speed by concentric fast and 4 second eccentric My last 2 to 3 are always slower grinders maybe a rep or two from failure proper form Been training at home with dumbells for last 15 years some sets between 20-30 reps gives my heart a good throttling each time 🎉😅

[@jjhbball]

Similar to velocity-based training where you use a device that lets you know when you speed has dropped off too much and thus time to stop the set.

[@76MUTiger]

Thanks for focusing on real scientific research.

[@tawacam]

Nice work Layne - thanks for sharing.

[@JaykleMusic]

It makes a lot of sense, nice video Layne 👌😁

[@roberthunter3409]

This very much reflects how many Olympic lifters train. In my estimation they are some of the strongest athletes on earth, p4p.

[@roberthunter3409]

Also, great video per usual Layne!

[@nino_cappuccino]

Lots of great information here!!!

[@Huttify]

This needs a follow-up. What is the differences between the training close and far from failure? What can an athlete expect from the two, and what should one aim for. If there are any differences at all..

[@dreadpirates_]

I had the best gains when i exploded rep 1 -2 second positive, hold and squeeze for 1-2 seconds, and then have a slow and contrled negative 2-4 seconds.

[@andrewzach1921]

Commenting for the algorithm, thanks for the video.

[@josho.9530]

Slow and controlled stretch-mediated has me growing well, along with reps in reserve.

[@MrStLime]

keep up, Layne!

[@ptortland]

So you’re discussing this is the context of power lifting. But what about weight training for general health/fitness and/or age management/mitigation of sarcopenia?

[@bobbyb7018]

Dan John and Pavel have been stating this for near on 20 years!!!

[@eaton24]

Love it, makes a lot of sense!

[@cheeks7050]

Seems like you can do both. Do your strength far from failure then hit a couple of sets or even one set to failure, maybe at a lighter and less fatiguing load.

[@jonathanbelanger6574]

I used to do high reps gradually adding weight every set , was gaining some mass but not much strength, so I switched to old school five by fives and that's when I started gaining real strength

[@uncle0eric]

Excuse my ignorance, but what are 5 by 5s?

[@Dreweybaby]

@@uncle0ericI think it’s 5 sets for 5 reps per set ..

[@uncle0eric]

Thanks

[@Dreweybaby]

@@uncle0eric no doubt 🦾🦾🦾

[@ruthannlewis6471]

Enjoyed the video ❤

[@williamgrizzle8480]

Great info and a great sweater. Happy New years.

[@JT203L]

Do you know the hoodie brand?

[@LetUsTrySewing]

That is really neat findings

[@armstrongxfit]

Personally man, I thoroughly enjoy both philosophies. So incline dumbbell press. I enjoy 2 warm up sets, 3 working sets, and then potentially 1 or 2 15-20 rep sets slow and controlled. Sometimes optimal conditions are trumped by enjoyment which personally, I think no one talks about 🤣

[@MailmanMuscle]

Fantastic point at the end. If you’re not getting paid to lift, then lifting is a hobby, and hobbies are supposed to be fun. For the average lifter, there is a balance to strike between most effective and most enjoyable.

[@tv26889]

A better and simpler way to look at it is the closer to failure you get, the less sets you need.

[@Jhimself]

Training for hypertrophy is entirely different, though. This meta-analysis [1] concluded, "Looking only at studies that included resistance-trained individuals, the data shows that training to failure has a significantly greater impact on hypertrophy." One of many studies reaching the same conclusion. Just saying as I know some people don't differentiate strength training and hypertrophy training. Proximity to failure is key for size gains. [1] Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy : a systematic review and meta-analysis. J Sport Health Sci, 2021. Grgic J, Schoenfeld BJ, Orazem J and Sabol F.

[@williamwallaceg2627]

For the algorithm to work better

[@CoDyankees]

Hey Layne, do you adjust rest intervals based off rep schemes. Say 75% 2x8 rest 4 mins vs 4x4 rest 2 minutes? Or do you keep longer rest intervals despite decreased intensity set to set?

[@Ratchetti]

He rests as long as he needs, no need to overthink it

[@NorThenX047]

Don't time your rests. When your muscles feel ready to give 100% and you're breathing is back to normal, give'r

[@utah_koidragon7117]

Train to or near failure for hypertrophy. Not for strength. Dan John's easy strength is a really good instance of how to avoid training to failure for strength gains.

[@juhamartikainen3050]

Good video. I agree.

[@markovasil1608]

Great tips, advice makes absolute sense 💪 simple physics

[@robertherron649]

Cool, Thanks great info

[@thegentleway]

Brilliant - thank you!

[@paulx7620]

Thank you 👍

[@stephenblum1078]

Interesting and informative

[@SEAKPhotog]

Interesting. Thanks!

[@NorThenX047]

Both types of training are a good idea since they compliment each other. Alternate every few weeks

[@billowspillow]

I ultimately care more about strength than aesthetics, _and_ I'm close to burned out on high-rep sets, so this is good info. However I'm nervous to do 90% 1RM with no spotter . . .

[@Cloppa2000]

Get yourself a rack or spotter bars. Benching anywhere near failure without spotter bars is one of the dumbest things i ever see!

[@bradleygrzych6359]

As a fellow powerlifter I do think there is value in going to rpe 9 / 10 to learn how to grind out reps. When you Max out it will be a grinder. It is a skill to grind it out. 90% and 100% are way different. Just my opinion.

[@Nanny_]

Can you do a video on Jim Stoppani’s 4-minute muscle routine?

[@HD46409]

F=M*A is not appropriate when discussing movement against gravity unless you look at acceleration as 32 ft/sec squared.

[@sm373]

The more I see these studies the more I think that exercise science is missing the big picture and the answer lies in phases / waves. i.e. run a strength cycle with lots of RPE 7s and lower, then a hypertrophy cycle with lots of machines and RPE 9+. Both fatigue in different ways, so they balance out and a bigger muscle is potentially a stronger muscle. Also this was kinda known 30 years ago with speed work that suddenly became obsolete for whatever reason

[@shane_rm1025]

That's called periodization and it's definitely present in the literature though maybe under-studied

[@sm373]

@@shane_rm1025 right but the point is that studying training volume in a black box without context of before and after is kinda useless

[@againstjebelallawz]

Wise video.

[@R2RHIker4]

Force production...Best explanation I've heard, yet.

[@west_whey8907]

This video could’ve likely been made as a short describing “cluster sets” tbh

[@brucejensen3081]

I was doing 80lb single leg, legs curls on the 12th rep, I did a minor hamstring strain. A week later I went to do 20lb for some blood flow, and there was no way I was lifting the weight for more than an inch, could do 10lb. If I bench and my elbow clicks on the first rep, making my elbow unstable, there is no way I am getting a second rep, even though if my elbow doesn't click, I could do 20 reps. I was trying to hang from the chinup bar with one hand, no way I could do that, then one day I could hang for 20 seconds either arm. Was like some pathways in the brain shut down and others opened. Strength training seems like rewiring the brain. At some point you don't want to further change your brain, I would think. I do believe what you are explaining is simply just rewiring the brain, which is fine, until something goes wrong, the brain should be rewired as you get conditioned, not forced.

[@NorThenX047]

Your entire nervous system adapts to whatever stresses you put on your body. Given adequate recovery, you become more efficient at those movements. Joint clicking and muscle strains are avoidable/fixable and not related to brain pathways unless you have some serious nerve impingement which i doubt. Also, your hamstring strain may have been worse than you think and it takes much longer than a week to heal so it was simply an injury and your body protected you from making it far worse by sending pain signals and weakness because of it. There is absolutely no mental limit to what you can physically achieve in the gym. You don't just learn a deadlift and forget a pullup. Consistency and documenting your workouts will highlight your achievements. Allow proper recovery and warm up well. Best warm up is an easier version of the same movement - primes the nervous system and warms up the exact muscles being used

[@brucejensen3081]

@@NorThenX047 with the elbow the nerve can rub on the bone, as well as ligaments. I have a referral to get an X-ray to see what's going on. Then I guess a physio.

[@PaulRamen]

Would love your thoughts on "power building" or anything else to help people that have both strength and size as a yearly goal

[@dicekar]

Strength sports are also a skill I think keeping the speed and exploding is best for practicing for your 1rm for comp since you only do a single

[@Hittdogg17]

My buddy is a powerlifter and been training without getting to failure. Stronger than ever. Squats 3x week

[@JhamEntertainment]

One thing which may be worth mentioning (at least in my experience); limiting those “grindy” reps and focusing on improving bar speed can help avoid poor/dangerous form. Building strength with great reps is underrated. I would assume this leads to better program adherence as well since it likely reduces injuries. Also, training at lower RPEs (6-8 vs 9-10) is inherently a bit easier to successfully execute (again, in my experience. Correct me if I’m wrong). TRUE failure on heavy lifts may be too extreme to demand from your body and mind at high frequency given all the factors which affect your performance. In other words, your entire body and mind need to be on their A++ game. Slept 4 hours?? Good luck on your lifts. Btw, I’m not necessarily speaking for pro lifters. I’m just an experienced, avid lifter.

[@GDoggy-em2xc]

I have had my best sessions and hit PRs when I only got 4 hours of sleep. LOL, but you’re right. I probably just got lucky.

[@grahamchan4266]

Going from a bodybuilding show to a powerlifting meet are incredibly different training styles. For example benching 5 sets of 8 is typical bodybuilding in a pyramid style. Powerlifting could look more like 5 sets of 3, with none of those slow grinder reps. My hypertrophy result is similar, but my power seems to go way up, training with speed, low reps and weekly increases in weight.

[@nek_ad]

it depends of how often person is training. If you train muscle group once a week you only get results with maximum reps of weight that you can control. Big weights only offer bigger possibility for injury

[@Balbazack]

I think it's more like instead of going fast at the begening and getting slower by the end of a set, it would be easy to say that the lifting form can be more accurate doing lower reps by set so the muscle stays more "fresh" each set so your body can more easely lift the weight every time. Also, I find easier for the body to recover that way as going near or to failure often gets the muscle to hurt for a day or 2 when hit really hard, so that way you can train more often, feel less fatigue and be fresher every time! (Still need at least 2 days off per week in my case but it helps me train the same muscle group everyday and multiple time a day)

[@j2shoes288]

Don't train to failure, train to success

[@kpsingh79]

I fully agree with this study. My personal experience with weighted pullups reflects the same outcome. I did 6 sets of 4-5 reps with 45lbs and over the course of 4 months I am now able to do the same with 55lbs.

[@BerserkingGator]

What exactly happens to the body during these quick heavy reps? Is there more activation of your neuromuscular system - which leads to what exactly? A better connection with your muscles neurologically? ToT is not important for strength ie. Muscle tearing down to build more later which I guess is pointless if you cannot forcefully contract the muscles to accomplish whatever you are setting out to do.? Thanks for the great info. Sorry if my question is worded poorly or if you’ve covered it in the past.

[@BobbyJ529]

sounds like he's just saying the quick heavy reps don't have the downsides(fatigue) of the slower reps, not necessarily that the body is doing anything else different.

[@brucejensen3081]

I don't think it's the connection to the muscle but rewiring the brain. To shut off pathways that say no and open new ones that say yes. I am sure if you did a brain scan of someone prior to powerlifting and then did one years later, much different areas of the brain would light up due to activity. Would have to be a good thing to some point, but would then become a negative

[@AnantaNow]

Channel name change noted 👀👌

[@DrJTPhysio]

Finally giving respect to the acceleration component!😊

[@maadman117]

yep the first reps are the most effective for strength, not the last, as long as you use fast concentric (max force)

[@wakjob961]

You also need to call an audible once in a while. Some days you just don't feel strong. Tired. getting over being sick, ect... So I at least, need to re-judge the percentage of my 1RM I'm going to do.

[@sparro2553]

I really like this video, It's good to see more focus on strength rather than hypertrophy. This also begs the question if Prilepin's table would work for powerlifting or if there is a version adapted to powerlifting?

[@paavoilves5416]

I think Ben Pollack has a video about converting Prilepin's table to powerlifting and/or hypertrophy work.

[@robertoimpossible7154]

Everyone should know by now the difference between hypertrophy and strength training.

[@KurokamiNajimi]

There is no difference other than if you don’t care about max strength you don’t have to lift. To get as strong as possible you have to get as big as possible

[@kbkesq]

Would love if Layne could explain why he needs coaching at his level.

[@LawrenceAugust_]

I remember reading that Russian weightlifters back in the day used to never train to failure, saying "training to failure is training to fail".

[@mertonhirsch4734]

I have done pretty well in powerlifting for an unathletic natural, 1275 total. I need to use weights that are 5-15% less than what I can do for a given number of reps. So for example, if I can bench 325 for 3, I can go as low as 85% of the (275) or as high as about 305-310 (95% of that) for triples, with the best results being right in the middle, about 90% of my 3 rep max. When the weights get up to that 95% level it is definitely time to go back and work my way up again. I usually consider 85% of my rep max as lowish developmental load, 90% as medium, and 95% as high, with at least half of my work being at the medium level, which is basically triples at a 7-8 rep max, 5s at around a 10 RM, and 2s at around a 5 rm. Heavier doesn't work for long, maybe 2-3 workouts. Now "max Effort" like Westside training is different. If you change your exercise so that you are not very proficient in the variation, I think you can go to near a rep max since you haven't learned to train super hard on that variation. So you may have 1 or 2 workouts with a given variation, the first one probably being around the medium level and the second one being heavy, before you are good enough at that version to go to the max. So if you rotate and use variations that you aren't proficient in, I think it is actually a method that prevents excessive overload, while still giving you then "intent" to push as hard as you can.

[@mcfarvo]

On the real, just use modern periodization: muscle hypertrophy phase (at least several mesocycles, block or blocks) and then a strength/power phase (a few mesocycles, a block), and then a taper/peaking phase (a mesocycle, or maybe a couple/few microcycles) and then express your strength/power in a testing microcycle. Rinse and repeat.

[@mcfarvo]

How you train for adding muscle mass will be different from how you train to use given muscle mass to move more load or that load more rapidly. Then, you have to wash out fatigue and prep your body neurologically and psychologically to express your max strength/power at some point.

[@dogbreedsareamyth9409]

Someones been watching dr mike

[@sanjitkiran8550]

I disagree. The amount of muscle mass you have is also a big contributing factor of your strength. So if training close to failure grows more muscle, you're also going to gain more strength in the long term. The reason why the group training close to failure had less strength is probably because they were more fatigued. If they were to rest for a week and then test their 1rm, they would have had more strength. Training close to failure only reduces strength in the short term.

[@thecaprino1021]

Thank you for your scientific videos and your work. They are fantastic. I have a doubt though. You said that in order to improve strenght someone should use several sets with 4 reps approximately, movimd the load as quick as possible, considering that F: m (kg) x a (m/s2) or 1 g. But, doing as you said, we move the load considering the volocity (m/s), for example using a line encoder , that u use if i am not wrong, therefore we obtain the expression of Power, and therefore doing so, we train the explosive strenght but not the max one. Thus" maximasize explosive force production". Please, let me know what you think, and i am sorry for my english 😊, because is not perfect and i hope i explained myself.

[@DanceCommander]

OK - So for Strength, 6x3@RPE6 is better than 3x6@RPE9. But what if i don't have time for 6 or more sets? A more relevant Question is: Are 3 sets of 3 fast reps better than 3 sets of 3 heavier/slower reps? So 3x3@RPE6 vs 3x3@RPE9.

[@JonathanZimmerling-d1l]

Heavy single combined with low rpe volume work done with as high force production as possible? Congrats on inventing conjugate

[@YaYippieYeah]

I find this really confusing. Take my OHP as an example. I go all out with 0 RIR and 8 reps as my hypertrophy work. Then my strength work would be the same but only 4 reps. What??!?!

[@victormoussa8700]

Yet when people have bad joints and can’t increase the load safely we teach them to slow down the tempo…. How do you square that circle?

[@lolbubs11111]

Interesting! Well that's cool, I guess I'm going back to 185-205 lb squat for a while.

[@ampark09]

Those grindy sets help me move loads faster in the long run. As long as I am mindful about when I’m going after heavy sets (for example, peaking only a couple times per month and then deloading), in my experience it’s been easier to develop speed, power, and maintain form by embracing a few grindy reps now and then. Seems like a lot more needs to be studied to draw these conclusions.

[@drednac]

Maybe I will try this now, I have always trained very close to failure since I started powerlifting, because I always thought that it's the only way that actually works for me. Lifting submaximal just always made me weaker. However I have never thought about it in the sense of the movement speed. I have been off the gym for some weeks so I may try it now while I am restoring my strength.

[@espenstoro]

Even without this info, one reason for not going too close to failure is injury risk. It's terribly hard to maintain proper technique through a slow grinder rep. Save the grinders for competition day and stay safe.

[@philippmarkert1228]

What's the first law of thermodynamics

[@GarageDwellerPat]

This is why a lot of strength people do the 5x5.

[@kicksnarehat4393]

Andy Galpin students knew this years ago

[@cas2985]

If you use progressive resistance you will get stronger

[@tomnohmy1273]

I program myself, in what, not totally sure

[@mountaingoattaichi]

Glad I read PTTP by Pavel Tsatsouline many years ago.

[@ngatihonky]

greasing the groove was designed for strength gains and it’s all about staying away from failure. Pavel already knew lol

[@mountaingoattaichi]

@@ngatihonky yup!! That book was key in my training.

[@powertothepeople3832]

In my 25 years of strength training the biggest lesson has been ”training to failure leads to injury” and you learn to use bad technique. So if you wan’t to maximize muscle building, doing a set of bench stopping a rep before failure and picking up a set of dumbbells going to failure with flyes would make you much less prone to injury than benching to failure and beyond.

[@tonytran7382]

So basically ur against Mike Mitzer and his theory with the Hit training program?

[@powertothepeople3832]

@@tonytran7382yes and no, it depends on the exercise selection. HIT is dangerous in squats, deadlift and benchpress for example, but latpulldowns, legpresses and cableflyes could work very well. Just my experience from an injury perspective. I must add that HIT is aimed at bodybuilding and not strength development.

[@tonytran7382]

@@powertothepeople3832 Then what is the best program to get shredded?

[@theundead1600]

Yes, as with everything there’s nuances.

[@SteFan-rd7hi]

Prinlepin‘s chart has been right all along it seems. Funny stuff

[@rodiusmaximus]

I kinda wish I'd watched this last week. I've been lifting heavy and trying to squeeze as many reps as I can. And I think I burst a blood vessel in my bicep.

[@tonytran7382]

Wow thars not good, how are u feeling now?

[@Coe_PhD]

Sounds similar to the results that led to the prilepin chart.

[@dylan8487]

I believe you said that speed is important for strength, but isn't that what power is and how it differs from strength? I got confused. I thought in strength you move the bar slowly and time doesn't matter, whereas in power it does matter, and you try to move the weight as quickly as possible to improve explosiveness.

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

How do you ever add more weight to the bar?

[@rodrigorsfo]

very helpful, thx

[@hermie5556]

Honestly the study is riddled with so many limitations and has not been peer reviewed or published that I don't think one should make recommendations based on this or based on physics formulas.

[@joerockhead7246]

thankyou

[@ArnoldJudasRimmer]

So... if training for strength is optimal at 4RfF, and Hypertrophy at or very near failure, what happens when we train 2RfF? is that the sweetspot for general "strength" training to improve fitness, physique, and performance?

[@stargazerbird]

Yes, I try to do my lifts fast, longer rest and go again. The question is, how heavy do you know how to lift? I guess you go to failure occasionally to test it. I am so old and weak frankly I am happy if I can do five reps at puny weights.

[@icecreamy1148]

Hey man, thanks for breaking down and sharing this information. Question - I understand the force and acceleration thing, makes sense. However, should you also train slow reps? Thinking being fast reps may allow momentum to carry you through a sticking point that may be a failure point at heavier weight where the rep is slower.

[@beavtek2446]

What about pushing beyond failure and doing long-length partial reps way beyond what you would get from only doing FROM?

[@NeerujSethi]

I have a question that I don’t see addressed anywhere: Is there a strength calculator that takes into account time spent in the eccentric portion of the lift? Like for instance, if one lifter does 225 for 8 but does a 3s on the eccentric portion of the lift and the other lifter does 8 with a 1 second negative, how much total force production is done? or does that not matter because acceleration was decreased?