Failure Training: How to Train Until Muscle Failure

Do you want to take your muscles to the next level and feel like you're stagnating with your current training? It might be time to try failure training. This approach can help you set new stimuli and make your muscles grow. In this article, you will learn everything you need to know about training until muscle failure, including a detailed training plan and useful nutrition tips.

What is Failure Training?

Failure training means performing your sets until your muscles are no longer able to execute the movement correctly. This point is known as muscle failure. The goal is to fatigue the muscle maximally and thereby set stronger growth stimuli.

Why Should You Consider Failure Training?

1. More Microtrauma: Training until muscle failure causes more microtrauma than a regular training set, which is an indicator of stronger muscle growth.
2. Higher Release of Growth Hormones: The release of growth hormones is significantly higher with this type of training compared to regular approaches.
3. Mental Strength: You build mental strength, which will benefit you later in your training. Every experienced trainee should have trained to their mental limit at least once to understand and assess it.

Who is Failure Training Suitable For?

Failure training is particularly suitable for advanced athletes who want to set new stimuli because they are no longer making progress with their current training. However, it's important to be cautious with the dosage. If you can no longer increase your performance, you might be experiencing mild overtraining symptoms. In this case, take a 1-2 week break from training and then try to increase your performance in your regular plan.

Safety Precautions

• Beginners: Avoid failure training if you are not yet familiar with the training technique.
• Hardgainers: This type of training is not recommended for hardgainers who can only tolerate low volume and intensity. They should stick to a solid basic program.
• Machines vs. Free Exercises: Failure training is best performed on machines. Free exercises should only be done by very experienced trainees with an equally experienced training partner.
• Prohibited Exercises: Deadlifts and squats are absolutely prohibited for this type of training.

Your 3-Day Split Training Plan

The following 3-day split training plan provides enough regeneration for both your musculature and nervous system, which is crucial when training until failure. The plan combines solid basics without failure with safe exercises on machines to get the most out of it.

Conditions

• Days per Week: 3 (A/B/C)
• Set Pause: 1-2 minutes
• Execution: Lower weight slowly, bring up cleanly
• Failure Set: In the last set of the indicated exercises, go until absolute muscle failure, then take a short 10-second break and try for another 1-2 reps!

Training Plan A: Chest, Biceps, Abs

| Exercise | Sets | Reps | |---------------------------------------|----------|------------------| | Free Bench Press | 3 | 8-12 | | Incline Machine Press (Failure Set!) | 3 | 8-12 | | Dumbbell Pullovers | 2 | 8-12 | | Butterfly Machine | 2 | 8-12 | | Dumbbell Flyes | 2 | 8-12 | | Barbell Curls (against the wall) | 3 | 8-12 | | Preacher Curls on Cable (Failure Set!)| 2 | 8-12 | | Hammer Curls with Dumbbells | 2 | 8-12 | | Concentration Curls | 2 | 8-12 | | Leg Raises on Bar | 2 | 15-20 | | Weighted Crunches on Negative Bench | 2 | 15-20 | | Plank until Muscle Failure | 1 | - |

Training Plan B: Legs, Shoulders, Calves

| Exercise | Sets | Reps | |---------------------------------------|----------|------------------| | Barbell Squats | 3 | 8-12 | | Heavy Leg Press (Failure Set!) | 3 | 8-12 | | Leg Extensions on Machine (Failure Set!)| 3 | 8-12 | | Leg Curls on Machine (Failure Set!) | 3 | 8-12 | | Barbell Front Raises | 2 | 8-12 | | Multipress Front Raises (Failure Set!)| 2 | 8-12 | | Dumbbell Front Raises (Failure Set!) | 2 | 8-12 | | Dumbbell Lateral Raises (Failure Set!)| 2 | 8-12 | | Bent-Over Dumbbell Rear Delt Raises | 2 | 8-12 | | Calf Raises on Machine (Failure Set!) | 3 | 15-20 | | Seated Calf Raises on Machine (Failure Set!)| 2 | 15-20 | | Single Leg Standing Calf Raises with Dumbbell | 2 | 15-20 | | Step Calf Raises until Failure | 1 | - |

Training Plan C: Back, Triceps, Neck

| Exercise | Sets | Reps | |---------------------------------------|----------|------------------| | Heavy Pull-Ups (with added weight if needed) | 3 | 6 | | Bent-Over Barbell Rows | 3 | 8-12 | | Machine Rows (Failure Set!) | 3 | 8-12 | | Lat Pulldowns to Chest (Failure Set!) | 3 | 8-12 | | Dips on Bars (with added weight if needed) | 3 | 8-12 | | Dumbbell French Press | 2 | 8-12 | | Overhead Cable Extensions (Failure Set!)| 2 | 8-12 | | Tricep Pushdowns on Tower (Failure Set!)| 2 | 8-12 | | Upright Rows | 3 | 8-12 | | Barbell Shrugs (Failure Set!) | 3 | 8-12 |

Nutrition Tips for Your Failure Training

To get the most out of your failure training, a balanced and varied diet is essential. Here are some tips:

• Protein Requirement: Aim for up to 3g of protein per kilogram of body weight. You can supplement your diet with protein powder.
• Supplements: Consider taking creatine, BCAAs, and maltodextrin to support your performance and recovery.
• Calorie Needs for Hardgainers: If you are a hardgainer, make sure to consume enough calories. Supplement your daily calorie, carbohydrate, and protein needs with weight gainers if necessary.
• Coffee: Many athletes drink 1-2 cups of coffee before training to boost their performance.

Conclusion

Failure training can be an excellent method to set new growth stimuli and take your muscles to the next level. However, make sure to follow the safety precautions and not overload your body. With the right training plan and a balanced diet, you will soon see the desired results. Good luck with your training!