How often should muscles be trained to failure?

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-05-06

Results from training only improve when the load on the body, or any part of it, is stressful. To make the load stressful, you must lift a heavier weight or perform a greater number of repetitions than usual. It's clear that this is only possible if you are working at the limits of your capabilities—i.e., to muscle failure.

Any coach and experienced athlete knows: only the last 2-3 repetitions of the final set yield results. Only when you are pushing your limits to complete the last repetitions, leading to muscle failure, does progress occur. This is the only way to initiate the adaptive processes in the body, which is also known by one word—fitness. Only under the influence of a stressful load do your muscles grow larger and stronger.

However, any coach and experienced athlete knows: a person cannot achieve maximum results day after day. If today you worked to failure, then tomorrow, even if you again work to failure, you will manage fewer repetitions. And such a load will no longer be stressful for you. Thus, there will be no results.

On one hand, we understand that only training at the limits of our capabilities can make us stronger, more resilient, or faster. But on the other hand, such training comes at the cost of temporary exhaustion.

We understand that in order to see growth, we need to train the muscles to failure. But... how often?

The universal answer is: not sooner than when your muscles are fully recovered. You can read about recovery phases in this article.

Yes, this answer may not be very helpful. Did you expect a ready-made formula? But here are some principles to assist you:

1. You cannot always train any muscle group to failure, even if you are training that group only once a week.
2. Remember that many muscles work in several exercises. So, if you've squatted to failure, the next deadlift is unlikely to go smoothly, as both legs and back are engaged in both.
3. Train to failure only if you feel up to it. If you are not in the mood today, do a lighter workout. Even if you push yourself, there will be no progress in that state.
4. “Good luck” or “bad luck” does not necessarily apply to the entire body. Sometimes you may feel strong, but a particular exercise just isn't working. Drop it and try something else. Other times, you may not feel particularly strong, but those specific muscles feel great. In that case, focus on training them.
5. It is not necessary to do one exercise only once a week. If you are struggling to recover, try to do it less frequently.

In general, it is essential to train muscles to failure. But only when they are “ready” for it. Otherwise, you will waste your energy. Conversely, if you constantly hold back, there will be no progress. If it is time to train a particular muscle group but you feel they are not fully recovered, train them but at reduced intensity.

You can read about methods to achieve muscle failure in the article Ways to achieve muscular failure. Subscribe for new articles, and good luck!