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I never built my training around going to failure every set. For me, it was high volume, short rest, and controlled reps. Train hard, but be smart with your body.

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Jay Cutler

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23,088 Aufrufe • vor 2 Monaten •via X (Twitter)

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Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.
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Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,312 Aufrufe • vor 2 Jahren

Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.
0:26

Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.

Bartek Ka

209,310 Aufrufe • vor 10 Monaten

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊
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Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of failure & found that the participants gained the same amount of muscle mass from both training styles There are several strengths to this study. First of all, they used a unilateral design where each participant was their own control by training one leg taking each set to failure and stopping 1-2 reps shy on the other. This helps negate any genetic induced differences since each person is acting as their own control Second, they matched training volumes to the participants previous volumes. This is a HUGE strength that is often overlooked in other studies Third, they used participants that were well trained (at least 3 years resistance training experience) Fourth, they had them all eat in a slight calorie surplus This adds to a growing body of literature demonstrating that training to absolute failure isn’t needed for gains & is likely counterproductive for optimal strength gains due to excess fatigue Interestingly, each group had no difference in total reps performed. That may seem strange when one group is going to failure but the other is stopping 1-2 reps shy. This can be explained by lower inter-set fatigue in the non failure group. For example if a failure group hits failure at 10 reps in set 1, they may only get 8 on the next set, and 6 on the next set. Whereas they might have been able to do 8 reps every set if they didn’t go to all out failure. As such, if you do train to failure I recommend only going to failure on your very last set of an exercise If you want to know how to implement this sort of programming make sure you check out the Biolayne Workoit Builder to get access to all my evidence based programs to help you get strong AF & build muscle 👊

Layne Norton, PhD

48,374 Aufrufe • vor 2 Jahren

A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below
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A typical squat session from this past weekend The emphasis is tonnage with high outputs within a more strict time frame than you would use if you were training for strength rather than hypertrophy These reps are always going to be high effort, velocity based failure not literal rep failure. The speeds are between .75 and .5 Rest as needed with the intent to complete as fast as possible. If you want the details of how much weight to use and the science around the rest times check the links below

Official Strength Debates

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First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps
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First MAX PULL UP test since dabbling with new training ideas Been doing a lot of reps at 5-8 Slow & controlled + weighted Here’s what today’s test taught me NEED MORE: -I’ll need more SPEED in my reps if I’m going to set a personal best (30+) -More weighted work will be good -Continue to stack MORE VOLUME OF SETS per day (or wk) -The rep range I’m doing has been working GREAT for form during the reps

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Diving into the “why” behind some of the training methods I choose A few reasons 1. I enjoy high volume = adherence 2. Efficiency when training before work 3. I prefer machines when training to failure on lower body 4. I’m 39 and probably already set any PR I’m gonna set so who cares if the the training progression is perfect 🤷‍♂️
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Diving into the “why” behind some of the training methods I choose A few reasons 1. I enjoy high volume = adherence 2. Efficiency when training before work 3. I prefer machines when training to failure on lower body 4. I’m 39 and probably already set any PR I’m gonna set so who cares if the the training progression is perfect 🤷‍♂️

Alan Bishop

23,724 Aufrufe • vor 10 Monaten

Let's talk about training and how hard you need to push yourself at home before you go for any trials. I remember when I knew that I will be traveling for a trial, i stopped going out of my neighbourhood to play football and I just locked in on training for 2month straight. I will do a roadside jogging from my house to the pitch at Ashiribo and I will train for like 2hrs or more and that was my routine every week except Sundays to rest and I did that for 2 months. Victor McDonald assigned me a coach to train and get me ready and he was by far the hardest I have ever trained. Days where I will tie a tyre around my waist to run on the sand, I did a lot of running,strength training, speed work on the sand with tyre. People who see me train have no idea why I was k!lling myself to train that hard. I once trained with Raphael Edereho a guy who I was looking up at that time and I was not able to walk for 2 days after training with him. I trained like my life depends on it. And I stayed away from many things that will slow me down like, bad friends, drinking, sm0king, including girls and I was just locked in on my purpose to make it happen and it paid off. After 3 months that I left Nigeria the news broke out that I signed for Sölvesborg GIF and People were surprised to see it in the news paper and even my father got asked questions like how or when did I traveled. I thought I trained well enough but to my surprise I was no where near ready at all. I couldn't believe what I saw during the trainings I had to call one of my coaches back home and tell him how hard the trainings are for me. The new generation of young players don't like to train and they except someone to just come and say I will take you to trials. Many have failed not because they don't have the talent but because they don't train enough to meet the standards and social media has made them think otherwise. Your preparation is the most important thing you can do for sure yourself and just like Kobe Bryant said if you are well prepared for it you will not be afraid of failure.
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Let's talk about training and how hard you need to push yourself at home before you go for any trials. I remember when I knew that I will be traveling for a trial, i stopped going out of my neighbourhood to play football and I just locked in on training for 2month straight. I will do a roadside jogging from my house to the pitch at Ashiribo and I will train for like 2hrs or more and that was my routine every week except Sundays to rest and I did that for 2 months. Victor McDonald assigned me a coach to train and get me ready and he was by far the hardest I have ever trained. Days where I will tie a tyre around my waist to run on the sand, I did a lot of running,strength training, speed work on the sand with tyre. People who see me train have no idea why I was k!lling myself to train that hard. I once trained with Raphael Edereho a guy who I was looking up at that time and I was not able to walk for 2 days after training with him. I trained like my life depends on it. And I stayed away from many things that will slow me down like, bad friends, drinking, sm0king, including girls and I was just locked in on my purpose to make it happen and it paid off. After 3 months that I left Nigeria the news broke out that I signed for Sölvesborg GIF and People were surprised to see it in the news paper and even my father got asked questions like how or when did I traveled. I thought I trained well enough but to my surprise I was no where near ready at all. I couldn't believe what I saw during the trainings I had to call one of my coaches back home and tell him how hard the trainings are for me. The new generation of young players don't like to train and they except someone to just come and say I will take you to trials. Many have failed not because they don't have the talent but because they don't train enough to meet the standards and social media has made them think otherwise. Your preparation is the most important thing you can do for sure yourself and just like Kobe Bryant said if you are well prepared for it you will not be afraid of failure.

Abiola Dauda

15,507 Aufrufe • vor 3 Monaten

"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD
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"I think the one that stands out probably the most is that you have to train to all-out failure to optimize muscle development. So I came from the old school, either you go all out, or you go home, or the vein in the side of my head wasn't bulging at the end of every set. I wasn't training hard enough. And the research that we have on the topic now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth." Brad Schoenfeld, PhD

Louisa Nicola

11,927 Aufrufe • vor 3 Monaten

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.
0:20

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 Aufrufe • vor 7 Monaten

"I don’t like to rest, I never liked to rest as a player. Every time Sir Alex Ferguson rested me, I would be angry about it." David Beckham with Tom Hiddleston on his mentality around resting 🧠
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"I don’t like to rest, I never liked to rest as a player. Every time Sir Alex Ferguson rested me, I would be angry about it." David Beckham with Tom Hiddleston on his mentality around resting 🧠

CBS Sports Golazo ⚽️

21,570 Aufrufe • vor 4 Monaten

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.
0:35

Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

Robert ₿reedlove

330,039 Aufrufe • vor 5 Monaten

🥙🏆 Despite approaching his 4th title shot Jiri Prochazka doesn't use nutritionist and eats based on his intuition: "I don't have a favorite meal. To me the meal have to be the good gas for my body for training. I worked with nutritionist to learn how it works, analyzed my body. But after that I am just going with my intuition." 🎥 N3on
1:02

🥙🏆 Despite approaching his 4th title shot Jiri Prochazka doesn't use nutritionist and eats based on his intuition: "I don't have a favorite meal. To me the meal have to be the good gas for my body for training. I worked with nutritionist to learn how it works, analyzed my body. But after that I am just going with my intuition." 🎥 N3on

Home of Fight

43,841 Aufrufe • vor 5 Monaten

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.
0:30

People think low reps are more fatiguing than high reps because the weight is heavier. They have it backwards. Here is a set of 8 Romanian deadlifts to failure. It wiped me out. Over five minutes before I could face the next set. A few minutes earlier I did 4 reps with 30kg more on the bar. Walked away fine. The heavier set was the easier one. Fatigue does not track the weight. It tracks the reps. The more you do, the deeper the hole, and that hole comes with a recovery debt and blunts the growth you were chasing. Heavy and brief leaves you fresh. Light and endless leaves you wrecked. I didn't write the rules. Your body did.

Sama Hoole

50,149 Aufrufe • vor 2 Monaten

I view Donald Trump's candidacy as high risk with low reward. Because I think as a lame duck with poor personnel and the distractions, it’s going to be hard for him to get this done. My candidacy is lower risk — because we’ll run Biden ragged around this country — but high reward. Because you get a two term conservative president who’s going to stand for your values and deliver for you for eight full years.
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I view Donald Trump's candidacy as high risk with low reward. Because I think as a lame duck with poor personnel and the distractions, it’s going to be hard for him to get this done. My candidacy is lower risk — because we’ll run Biden ragged around this country — but high reward. Because you get a two term conservative president who’s going to stand for your values and deliver for you for eight full years.

Ron DeSantis

1,364,789 Aufrufe • vor 2 Jahren

My Full Workout to Build 3D Shoulders and a Powerful V Taper 0:00 Building the V-Taper 0:20 The Ultimate Pre-Workout Meal 😂 1:30 Taking My Friend Through My Training System 1:49 Heavy Shoulder Press 2:58 Why I Train With So Little Volume 3:45 Building Wide Lats 5:30 Triceps 6:22 Why You Need to Rest 3+ Minutes 8:23 Biceps 9:35 Should You Train to Failure? 10:22 Why I Don’t Do High Reps 11:45 The #1 Reason People Plateau 13:31 Finishing the V-Taper: Rear Delts 15:41 My Complete 3-Day Training Split
17:32

My Full Workout to Build 3D Shoulders and a Powerful V Taper 0:00 Building the V-Taper 0:20 The Ultimate Pre-Workout Meal 😂 1:30 Taking My Friend Through My Training System 1:49 Heavy Shoulder Press 2:58 Why I Train With So Little Volume 3:45 Building Wide Lats 5:30 Triceps 6:22 Why You Need to Rest 3+ Minutes 8:23 Biceps 9:35 Should You Train to Failure? 10:22 Why I Don’t Do High Reps 11:45 The #1 Reason People Plateau 13:31 Finishing the V-Taper: Rear Delts 15:41 My Complete 3-Day Training Split

Greg O'Gallagher

27,123 Aufrufe • vor 11 Tagen