Why You Actually Aren't Training To Failure (And You Shouldn't)

Summary

In this insightful discussion, Dr. Mike interviews Dr. Brad Schoenfeld, a leading expert on muscle hypertrophy. They delve into the concept of 'relative effort' in training, the role of RPE (Rate of Perceived Exertion), and the impact of training to failure on muscle growth. The conversation highlights the importance of not always pushing to failure and the potential benefits of a moderate approach for muscle hypertrophy.

Takeaways

• 📚 The research on muscle hypertrophy and training intensity often focuses on trained individuals, and many find the training to be the hardest they've ever done.
• 💪 Relative effort is the force exerted during an exercise relative to the total muscle force-producing capacity. It's a crucial concept in understanding muscle training.
• 🔍 RPE (Rate of Perceived Exertion) and RIR (Repetitions in Reserve) are used as proxies to measure relative effort, with RIR being a metric that indicates how close one is to failure.
• 🏋️‍♂️ Training to failure, or going all out on every set, is not necessarily required for maximizing muscle growth, according to recent research findings.
• 📉 A general consensus in the literature suggests that an RIR of around 2 (meaning you could do two more reps but not three) is effective for muscle growth.
• 🔄 A study by Martin REO showed no significant difference in muscle growth between training to failure (RIR of 0) and training with an RIR of 2.
• 🔄 Another study from Finland found a slight benefit for triceps hypertrophy when training with a descending RIR, but no clear advantage for quads.
• 🏋️‍♀️ Training with a high RPE can be beneficial for adherence, especially for the general public, as it is less taxing and allows for more consistent training.
• 👴 Age can influence the effectiveness of training to failure, with older individuals potentially experiencing more recovery issues from high-intensity training.
• 🤔 There may be individual differences in how people respond to different RIRs, but this has not been extensively studied. Some might benefit more from training closer to failure, while others might not.

Q & A

What is the main focus of the research discussed in the script?

The main focus of the research discussed in the script is the relationship between relative effort and muscle growth, particularly in trained individuals.

What is the definition of relative effort in the context of muscle training?

Relative effort is the force exerted during a given exercise relative to the total muscle producing force capacity of the muscle. It measures how much force a muscle can produce versus how much effort is actually expended.

What is RPE and how is it related to relative effort?

RPE stands for Rate of Perceived Exertion. It is a metric that measures the perceived proximity to failure during an exercise. An RPE of zero means that the individual feels they cannot get another repetition at the given load, while an RPE of one means they think they could have gotten one more but not two more reps. It is considered a good proxy for relative effort.

What is the significance of the study by Martin REO from Australia mentioned in the script?

Martin REO's study is significant because it showed that there was no difference in lower body quad growth between training with a zero RPE (going to failure) and a two RPE (not going to failure). This challenges the notion that going to failure is necessary for maximizing muscle growth.

What was the finding of the study on training with a descending RPE?

The study found that there was no significant difference in muscle hypertrophy between training with a descending RPE (starting with a higher RPE and decreasing over time) and training with a constant one RPE. This suggests that not training close to failure all the time does not negatively impact muscle growth.

Why might training to failure be counterproductive for muscle growth?

Training to failure can be counterproductive for muscle growth because it can lead to excessive stress and fatigue, which can hinder recovery and potentially reduce overall training volume and intensity over time.

What is the relationship between training to failure and adherence to a training program?

Training to failure can be detrimental to adherence to a training program, especially for the general public. Lowering the RPE can make training more sustainable and enjoyable, which can help individuals maintain their training routine over a longer period.

What are the limitations of the research on relative effort and muscle growth?

The limitations of the research include the fact that most studies have been conducted on trained individuals, not high-level bodybuilders or natural athletes. Additionally, the research has not extensively explored individual differences in RPE response or the impact of lifestyle factors such as sleep, stress, and nutrition.

How can someone adjust their training program if they prefer to train to failure?

If someone prefers to train to failure, they might consider focusing on less complex exercises or single joint exercises, which are less systemically demanding. This can help manage the stress and fatigue associated with training to failure.

What is the potential impact of training to failure on strength gains?

Training to failure can potentially be counterproductive for strength gains. Research suggests that doing all sets to failure can lead to a decrease in strength, which is not ideal for those with a primary goal of increasing their strength.

How can individuals estimate their RPE accurately?

Individuals can estimate their RPE accurately by training to failure consistently for a given period of time. This allows them to understand what it feels like to be close to failure, and with practice, they can improve their ability to estimate their proximity to failure.