Why Training to Failure Might be Limiting Your Gains | Educational Video | Biolayne

Early research indicates training to failure was superior to non-failure training: bit.ly/3ODSBDr
When training volume is equated, training near failure elicits the same hypertrophy response as training to failure:
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[@westfieldartworks8188]

Clarence Bass, who was wrote the Q & A column in Muscles & Fitness for 17 years, never advocated for " train to failure." He said, it only trains your nervous system to fail. But practically no one listened to him. Once I started training to failure, I started getting very comfortable with the idea of handing the bench bar off to my spotter if I was struggling. I developed the " failure habit." I feel this really hurt my performance in power lifting meets.

[@blainebowling3303]

Loved Clarence!!

[@westfieldartworks8188]

@@blainebowling3303 Yeah,...he was great! He still has a website and monthly updates. And yes, even though he's about 85 years old now, he still maintains a body fat level sub 6%. Wonderful guy,...still answers all his emails and still writing books on leanness and health.

[@blainebowling3303]

@@westfieldartworks8188 thanks for that my friend!! I’m going to look him up now…

[@mitjacortese9836]

eh je EU je DJ je si

[@flabio7074]

I made some of my best gainzzz training to failure. The catch is that I was also using a bro split and had plenty of recovery time. The other catch was that I was already intermediate so I had sort of tapped out on the common programs. Amazing gains during that period.

[@supimsatan]

Same here, When i just started lifting about 15 years ago, i used a bro split doing a 12-10-8-6 pyramid reps going go failure on all those sets and made my best strenght/muscle gains in my life.

[@justinw1765]

@@supimsatan Don't most people make their most gains at the beginning? Heck, I just started and am seeing some gains just from 1 or 2 workouts a week (I shoot for 3, but haven't lately).

[@supimsatan]

@@justinw1765 Yeah they do :)

[@vicchecksitout9537]

I follow John Meadows RIP his advice was to have 2 to 3 warmup sets and one final set to failure where you go to war on that particular exercise it works for me

[@Magic_beans_]

Biggest drawback seems to be the fatigue, especially in the “every set to failure” version. Can you come back in a couple days and do it again with a couple more pounds on the bar?

[@rockyevans1584]

​@@Magic_beans_ ahh, I miss being a noob

[@tonyvee5799]

​@@Magic_beans_ nope

[@bslay4r]

I started to train in the early 2000s based on bro-splits and bro science. In the first few years as a natural I always went to failure in every single exercise in every single set _except_ in two exercises: bench and squat because I didn't have a partner and I didn't want to die under the weight. :D So in these I always stopped before failure. And it turned out that my quads, glutes and pecks were the only muscles I was always satisfied with, everything else was lacking all the time especially my back which I trained like an idiot to failure with 4-5 different exercises 3 sets each. So after 20+ years I think it's better to stop before failure as a natural.

[@KurshotAkyuz]

Both approaches can work, as proven by Dorian Yates and other elite bodybuilders who live by high intensity training. If you want to spend less time in gym for equal or greater results, focus on less volume, more failure, higher intensity, more rest days. Warm up 2-3 sets on first exercise of first muscle group (not to failure). Then 1 working set to failure to finish that exercise (8-12 reps) Then 1 warm up set (not to failure) and 1 working set to failure for every exercise afterwards within the same muscle group, say chest. 3-4 exercises per muscle group. Repeat same process for next muscle group, say biceps, starting with appropriate warm ups. But for this to work, to get to absolute muscle failure, you really need a spotter to help you with forced reps, or have to use machines which will get you a little closer to absolute failure without a spotter. I do Dorian’s 4 day split: Day 1) Chest/biceps Day 2) legs Rest 1-2 days Day 3) shoulders/triceps Day 4) back 1 rest day. Repeat.

[@adom9463]

Elite bodybuilders are on PEDs and that enhances recover and other things a lot. Biolayne is natty and is directed more that way I assume. That could work for many people but I highly doubt Dorian Yates only did one working set because it doesn't give enough volume. Essentially what he said in this video is with the same volume they get the same results. If you're really pressed for time I'd suggest you look into myo reps specifically from Renaissance periodization

[@KurshotAkyuz]

@@adom9463Dorian trains 100’s of others the same exact way. High intensity training works natty or not. High intensity training is not low volume, there’s many sets performed not to failure (warm up sets), but there’s only one working set to failure per exercise, as explained in more detail in my last comment above. But it’s not high volume either. 45min to an hour in gym 3-4 days a week, with high intensity that cannot be matched with volume, because you simply cannot perform more volume at that level of intensity. Bodybuilding isn’t an endurance sport, the key is to trigger muscle growth and bounce. If people aren’t getting results, it’s because they’re not going to true muscle failure, which is more often the case. Training this way is incredibly challenging and requires 100% effort, not 80 or 90%. Which is why most fail at utilizing this strategy…. they wanna cruise in the gym Watch Dorian’s Blood and Guts and let’s see if people are really training to failure…….

[@KurshotAkyuz]

@@adom9463 yeah i saw a video by him yesterday on myo reps. I'll def look into it. Obviously steroids help your recovery, but it should be noted that Dorian was competing against people also taking steroids, and if more volume/less intensity is better, than why didn't Dorian fall short of his competition all using high volume? But I can attest, I'm not huge, but I've def put on 20-30lbs of muscle, and it's all been high intensity training. Only in gym an hour 3-4 days. And no, you don't do only one working set. You do warm up sets, with 50% and 75% your working set weight, for the first set of a muscle group, and then one warm up set for every new exercise for that same muscle group. So if it's chest day and I'm on decline press to start, I'm doing 2 warm up sets, 1 working set, and possibly a dropset if I didn't get enough of a burn, cuz you really need a spotter to do high intensity training right, this way you can get in more forced reps with a little help. Then I'm moving to iso press machine, doing one 80% working set as a warm up, then right into a working set where I fail around 10 reps and maybe push a few more forced reps. About 3-4 exercises per muscle group, with mixed bar, dumbbell, cable, and machine exercises. So I would say, you're doing about 65-75% of the same volume with HIT training, but your intensity is WAY higher. Less time lifting bullshit, more time being in massive pain. If people aren't getting results with HIT training, it's because they're not really pushing themselves to absolute muscle failure. They may think they are... but they're not.

[@flexlikeag]

keep advancing the fitness industry with an evidence based approach. the content is great and really helps individuals learn and progress. your apps are amazing as well. thanks for all the time and effort you put into your passion. great job at nationals.

[@KurshotAkyuz]

Where's the evidence that high volume training is more effective than HIT training in natty individuals? Can you cite a study?

[@BodyworksPrime]

Training to failure is just so damn addictive! It is so hard to leave some RIR

[@iamcorneliu1097]

Better train to technical failure all the time; no room for doubt. When form breaks, stop.

[@Michaah]

So you are saying training to failure is KILLING MY GAINS? but what if I do face pulls every day ???? Jeff wouldnt lie to me would he?

[@SirAlexanderdeLarge]

Your editor is a real MVP!

[@brandonsanto627]

Outstanding information! This is one of the best videos of Biolayne I have ever watched!

[@JuniorPolancoConcepcion]

Jeff, reading that title: 🤨🤨🤨

[@7thStarFitness]

Great video. I hope this helps break the lifters with those old ideas out of their box and open them up to some new approaches to lifting so my clients don't keep getting conflicting info from them in the gyms!

[@4thrasher4]

For the algorithm!!!!!’

[@johnnyquest2002]

Layne Layne Layne Layne comment comment comment Layne Layne Layne Layne commme comment comment LETS FUCKING GO! CONGRATS ON NATIONALS BRO

[@jacobdebernardi4385]

As someone who has recently tweaked their lower back going too close to failure on deadlifts, my gainz have been limited. Lesson learned.

[@powertothepeople3832]

Training to failure is the best way to get injured fast!

[@SaamanthaTM]

Ahhh!!! Love this type of content again kinda bored of influencers love this !!

[@DAatDA]

Unless you actually fail a rep, you aren't training to failure

[@AustrianEconomist]

Agree with this. Otherwise you’re just speculating, and technically stopping 1 rep short of failure. So you could still very well be 2 or 3 reps shy.

[@jameswoodall9261]

So you're not even gonna mention your HERO lifting status! It ain't bragging if you can do it!! Hooray for you!

[@sxhrgvs]

Good summary based on what I’ve read/seen elsewhere. I’ve been experimenting with these ideas though haven’t come to any conclusions yet myself. You have to quite systematic to be sure of what does or doesn’t work, and that’s hard to do.

[@joecowan3719]

Congratulations on the meet last weekend!

[@DMRYeti]

This was a great video! More of these please! 🏋️

[@Anusdeur]

Great message. Science is showing us a different (maybe even better) way to implement this strategy. We should all (yes the broskis too) take note of this and improve accordingly 💪🏼🙏👏👏👏

[@linusjacobsson2419]

Jerking the algo. Great video

[@JayVincentFitness]

Failure will result in over training if the volume is too high. People assume a specific number of sets and reps is required (which it is not). Then they combine failure to this predetermined volume. This is wrong. Volume must be reduced when you are training to failure since the over all motor unit recruitment is higher and overall stress and demand on your musculoskeletal system and its supporting systems is higher.

[@LucasGage]

So I don't have to take my marriage to total failure, just 2-3 years shy of failure and get the same results? lol.

[@soonahero]

Why cheating is killing your marriage

[@LucasGage]

@@soonahero "Five Ways Marriage is Killing Your Gains"

[@What-he5pr]

The marriage dies before the results

[@4uto_4ddict]

I’d hypothesize that 4-5 years shy of failure will get you the same results. Good luck! Just watch your fatigue levels and get plenty of rest/recovery!

[@LucasGage]

@@4uto_4ddict My marriage has lasted so far, probably because I go shy of failure LOL.

[@justinw1765]

Honest question. Why would I or anyone click the like button before I actually watch the video? I like a video based on the content, not the name or face of the creator of said content. I rarely ever agree with anyone 100%--especially not all the time. I try think critically and logically, and apply skeptical open mindedness.

[@espenstoro]

I don't even know if I could deadlift to actual failure, the heart seems more likely to fail first. On the other hand, that definitely counts.

[@mcfarvo]

For the algorithm, for the benefit of the viewers moreso than for biolayne

[@Tdinh79]

Most people dont even know what training to failure is, so this video is not for the majority.

[@MrLugar45]

hey Layne, why not demo your workout builder in a video. It sounds really good, but honestly I feel there is so much good and free plans online that I need more convincing before I buy it.

[@DixieNormas16]

Golden as always

[@BonytoBeastly]

I love how the first workout program is called "Layne Bikini."

[@edwardo2436]

Great explanation 👍

[@What-he5pr]

There was an audio glitch. The first time I clicked there was no sound.

[@Wellwhatevernevermind]

*Coach Greg has left the chat*

[@GuruAmeenAlai]

Depends on the number of sets

[@gerbersolis]

Nice info my friend

[@donwinston]

Even with endurance exercise you gotta more or less "learn" how much suffering you can tolerate. Much of fitness "improvement" is a result of increased mental toughness and not actual fitness. (At least for newbies)

[@ChinaCoachLeBlanc]

Absolutely

[@turkmusik]

Interesting problem if you are training pull-ups or chin-ups and only have say two that you can do. You're at failure on two chin-ups! You can do just eccentrics (or "e-centrics," to use muscle bro English) but that is not a chin-up, it's something else.

[@BorisK296]

it should be "killing your gains"

[@A_Turner]

Jeff Cavalier turning in his gym 😩

[@linkrm75]

Form failure? Concentric failure? Eccentric failure?

[@benjaminmason7378]

This video was an RPE of 7 and I'm going to need you at a 9 Layne.

[@jesus_is_my_spotter]

I have been training to failure and beyond (drop sets and partial reps) for too long and have to deload now. Even enhanced I was losing strength and my recovery suffered badly.

[@aaronraffl]

so yes...

[@Magic_beans_]

Soufflé brownie sugar plum cookie donut pastry.

[@tomphillips8364]

Love the algo

[@jasonstephenson9959]

Okay!!!

[@tomisaacson2762]

What if you're super weak? My compounds don't cause much systemic fatigue.

[@carastone3473]

Love the graphics 😂

[@arnoldlarisch7717]

Thank you.

[@Marko-ij4vy]

1:29 Wait doesnt that graph show that more studies shown more growth to failure than non failure? That right side is training to failure.

[@lukeclaydon6670]

Good content

[@ditz3nfitness]

Interesting

[@andrewunruh8344]

The video I need cuz I’ve been wondering if I’ve been training to failure too much

[@eXeLtheking]

Question for everyone: when counting calories. Say you’re full and you’re under your protein and calories for cutting. Should you force yourself to eat the protein and calories or would it be more beneficial to be even more under calorie needs if you are satiated?

[@rockyevans1584]

I'm not surprised no one answered, who's ever full while cutting? Lol. One day probably won't make or break anything, but being lower on protein during a cut certainly wouldn't be more beneficial. You may lose weight faster with less calories but you'll likely take it from muscle rather than fat

[@williamchase5698]

Discount if you combine.....carbon diet and workout builder?

[@Koren420]

4TA

[@olympic-gradelurker]

Its funny how I'm just finding this video as I'm dragging myself out of the gym, making sad bleating sounds I'm that tired.

[@ryanwessel2335]

Ferda algo

[@Elijah_Ozb]

Hey question, all of those ingredients in pre such as beta-alanine and L-… do they matter? I’m looking at getting a pre and should all I really care about is the caffeine and sodium and potassium ? Just basics?

[@aaronmatharu123]

Have a coffee

[@dessertstorm7476]

Short answer. Beta alanine helps with work capacity but mostly in endurance athletes. Most of the other stuff like arginine, citrulline etc is there for pump and is often underdosed. Creatine is usually in preworkouts because which is stupid because it needs to be taken daily, so you will need another source anyway for non gym days. So you could just take that every day and not have it in the pwo.... But it's cheap and people have heard of it.

[@FM4AMGV]

I think that in pre workout the L-Citrulline or Citrulline Malate is in some aspects counteracted by the presence of Caffeine. Caffeine is a constrictor and Citrulline is a dilator

[@Magic_beans_]

Yeah, caffeine is the main benefit. Electrolytes are good too, whether that’s in your pre, its own product, or just salt in your prior meal. The other stuff like beta-alanine and citrulline malate, they appear to be helpful but by no means earth-shaking.

[@aaronolejniczak6604]

this is a good topic. i feel as if it also highly depends on what body parts your targeting. what do you think about that layne?

[@L0ook4me]

For the algorithm

[@murilosilverio9621]

For The algor

[@yiannis.demetriou9696]

Years ago you were talking that the main factor of growth is volume according to research, then you switched to volume and intensity. Before research concluded that training each body part at least a couple of times doubled the growth, new research shows that once a week with the same volume has the same results. I have always trained every working set to failure and beyond except compound leg exercises some times since 1991. I was 25 natural training bro split once a week per body part ate 2 times a day large meals one MetRX sachet and I was 220 lbs with 18.6-inch biceps.. I never got overtrained till today. So allow me not to take too seriously hypertrophy research.

[@1922johnboy]

Algorithms!!!

[@cv0669]

I've made my best gains training to failure but I changed a lot of other variables so it may be due to other things

[@ElHolyBoy]

ALGORITHM!

[@marvinperez1297]

For Al Gore Ritmo

[@spoo4620]

Hey doc can man over 40+ still make gains without gears or trt

[@JoshBenware]

Over 40+....so you're 50?

[@rajaezaydi7489]

Yes you still can !

[@mateuszc70]

300k let's go

[@Cwgriffin]

Fta

[@mrsloth_8820]

For Al gore

[@paulthomas5901]

its not all about Al Gore. its about his rhythm.

[@aaronbailey23]

For the algorithm!!!

[@Rinkozlov24]

6:45 Biolayne workout boner, sounds interesting! Joking aside, good info. Love this channel.

[@dhannassy2816]

I train to failure because I am one

[@jam4831]

FTA

[@markwaldrop8506]

😊

[@Deciden0w.]

💯💯

[@danielnicholson25]

ngl, I think alot of fitness is overcomplicated and too "science-ified". Whos to say that the worrying and stressing about all this stuff doesnt increase cortisol or reduce performance in some way? So much stress can come from overthinking working out to the point that its almost a second job. Then you look at some of these absolute beasts in third world countries lifting milk jugs full of concrete jacked as hell, with no steroids or supplements and it can make you wonder. Science tends to leave out so many variables imo and is not 100% reliable in some cases.

[@rocknsnowryan9400]

Muscle mag

[@kicknitoldskool]

Watching this after taking 5 days to recover squats

[@kicknitoldskool]

'Doh. But I love the pain so i don't even know, I'll take this advice sometimes though

[@heidiswisher2044]

👍

[@tajbirsingh5205]

For the Algorithm.

[@hazmipatria5473]

FOR THE ALGORITHM!

[@stevestackhouse272]

Algorithm

[@soonahero]

Why the hell is hypertrophy research so incompetent

[@smeagolmazurenko5238]

Been wondering this for 20 years. All of these studies should have a meat-head auditor on hand: "no, these are noob gains", "this guy's reps are too fast", "this guy is an ectomorph, he won't gain no matter what." Would have actually gotten somewhere by now.

[@JoshBenware]

Because most anything works, and nobody wants to admit it.

[@biolayne1]

Why don’t you go do it then?

[@biolayne1]

I hate Monday morning quarterbacks 🙄

[@soonahero]

@@biolayne1 bioethics, no competent laborers, no project warp speed funding, it’s not that important if people actually met the minimum cdc resistance training guidelines (full body couple times a week) There’s just not many tall giants (in the field) who have shoulders worthy of me standing on

[@jumproper8990]

okayge :)

[@gotmikl3075]

Not only should you train to failure for most sets, but beyond using partial reps and drops sets. You should also start each movement slow and strict, moving to faster reps and finally a few partial rep to pound in the nail. Like wise when you lower the weight, start at the beginning with slow, strict reps. The only caveat I offer is that I do use steroids, usually 400-600 mgs per week. If you're natural, maybe training to such an extent would be beyond your capacity to recover quickly enough to make it worth it.

[@tomas2035]

Nicee

[@mikeyTversus]

FOR THE ALGORITHM!!!

[@marcdaniels9079]

Algo

[@bf3845]

KZbin $

[@julianfedericosaccone8684]

Algoritmo

[@Newme55]

For the Algorithm!!

[@pradyumnacalisa3770]

FOR THE ALGORITHM

[@peterdarling1965]

I train to failure on single joint movements. On big compound exercises for the legs I usually leave 2 or 3 reps in the tank depending on the movement. Any exercise that does not tax the nervous system too much I will go all out. I do not pay much attention to the research. Everyone is different. Wouldn't you agree? I listen to my body for signals of over training or over reaching. I will adjust my training as needed. My point is this ... Why would the body add new tissue unless forced to? Muscle is a very expensive tissue energy wise. The body will only add new tissue to adapt to the stresses. Power lifting and bodybuilding are two different sports. If you look at those who do not train to failure (or very close to failure) you will see that they are not very muscular, unless they are genetic freaks.

[@gotmikl3075]

This is correct. For all the reasons stated, especially if you're already at or past your genetic limits of muscular development. One study doesn't mean shit compared to 70 years of trial and error .....

[@armanpouyanpayam]

For the algo!