How to train to failure in practice and the number of repetitions
About training to failure… But you may be wondering: Wait… but is there a prescribed number of repetitions… 8… 10… 12??? Well…
Aim for failure
Choose a weight that allows you to FAIL within the predetermined number of repetitions prescribed in your workout.
For example: if it’s 8 reps… try to fail on the seventh or eighth repetition… if you fail on the ninth or tenth, increase the weight… if you fail on the fifth or sixth repetition… decrease the weight 👍🏼
Appropriate weights
You’re unlikely to find the right weights on your first attempt when doing your workout for the first time… but you’ll gradually adjust everything!
Tip
If you’re not used to using a controlled tempo and a full range of motion… you should adjust the weights down… until you adapt… remembering that, as I keep saying, weight is the last “detail.”
Prioritize your form, tempo, range of motion, and appropriate rest periods. And weight comes last!
Training to failure in an exercise
For example: if I wrote 8 repetitions… try to fail on the seventh or eighth repetition… if you fail on the ninth or tenth, increase the weight… if you fail on the fifth or sixth repetition… decrease the weight, okay? 😉
You’re unlikely to find the right weights on your first attempt when doing your workout for the first time… but you’ll gradually adjust everything!
Here’s the thing about progressive overload: there are good days and “bad” days… a poor night’s sleep can affect your workout, and you might use less weight. But that doesn’t mean you won’t have an intense workout to failure… yes… there is no exact number of reps… it’s just a guideline…
Here’s the thing about progressive overload: there are good days and “bad” days… a poor night’s sleep can affect your workout, and you might use less weight… but that doesn’t mean you won’t have an intense workout to failure… yes… there is no exact number of reps… it’s just a guideline…
Remember… Tension-focused workouts are characterized by low repetitions, heavier weights, and longer rest periods between sets.
Metabolic workouts are characterized by high repetitions, lighter weights (compared to tension-focused workouts), and shorter rest periods between sets.
Ahhhh, and you may be wondering: What’s the best method for hypertrophy? Is it just training to failure? THERE IS NO “BEST” ONE! What matters is making the right adjustments to your workout routine! It’s recommended to vary the stimuli to avoid hitting a plateau!
