When to train to failure

Andy aka Jungledoc asked about this article on the EXRX forums, so I searched for it. I realized I'd never kept a link to it either, nor discussed it here.

The Thib System — Fatigue and Best Exercises - Basic Principles Behind My Updated Training Philosophy by Christian Thibaudeau

The article's look at when to train to failure is really valuable. Scroll down to "Principle #1: The Point of Fatigue Induction is Exercise Dependant" [sic - it should be dependent]

It has a chart outline what exercises work best taken to failure, and when to stop those that don't respond well.

This shouldn't be taken as true for all people in all situations. There are situations where you'll want to either avoid failure or induce failure, contrary to the chart's recommendations. But it's a very good starting point. And unless you know why you'll want to, say, take pullups to past-failure this session, you're better off cross-referencing on the chart and following those recommendations.

Link Recommendation: Training to Failure

Over on his website, Charles Staley wrote an excellent article on training to failure. That's when you push an exercise until the point you cannot continue to perform it (either with good form - technical failure, or at all - muscular failure).

Training to Failure

The article goes into the background on failure training, as well as the possible downsides for doing so. It's pretty in-depth but I think it's useful for anyone still not convinced there is a way to train that isn't "until I can't do any more reps."

He also makes a very clear statement I think is worth remember for all trainees, not matter how you train:

"Progress is a function of gradually increasing your training load over time—not how "trashed" you feel after a workout." - Charles Staley

You can substitute "training load" with "skill level" for sports-specific training, too. If you're training to run faster, a new record in your run time is a better indicator of progress than "I ran myself into the dirt last time!" If you're competitive athlete, your win-loss record, batting average, shooting percentage, whatever, is a better indication than tiredness or perceived exertion. Train enough to get the best improvement you can, and no harder!

Train Terminology: Failure

"Training to failure" can mean several different things.

Technical Failure: This level of failure occurs when you are no longer able to complete more repetitions of the exercise with proper form due to fatigue. You may be able to continue the exercise, but further repetitions will be with compromised form. This failure is usually momentary - you may be able to execute more repetitions with proper form after a short rest.

Muscular Failure: This level of failure occurs when you are unable to continue the exercise even with compromised form. You experience momentary muscular failure, and even with aid or compromised form you cannot continue the set.

Two other terms sometimes appear for failure training.

Positive Failure: You can no longer execute a concentric lift with proper form - for example, you are unable to raise your chin over the bar in a pullup, or unable to lift a barbell from the floor in a deadlift. If you continue to lift past this point - for example, someone helps you raise the weight - you may experience negative failure.

Negative Failure: You can no longer longer execute a controlled negative of the exercise. For example, you may be unable to stop the descent of the barbell in a bench press, so it simply falls to your chest.