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NoLinkToMetoday at 6:12 AM1 replyview on HN

It holds true, but with some caveats.

Generally training to failure is completely fine for say a set of tricep extensions. Generally safe.

However, training to failure on compound lifts like a deadlift or benchpress, or involving sensitive muscles like a shoulder press, isn't.

Technique generally suffers at the point of failure. Making a habit of doing thousands of repetitions in the next decade at the point where technique fails, on an exercise that can mess up your back permanently, or your shoulders, is bad advice.

For these exercises it's better to stop 2 reps short of failure. This is more safe. Also it requires moderate recovery getting you back in the gym quicker, meaning you can compound more incremental improvements in a given training period (say 5 years).

Even then, some still cautiously go to failure to keep an understanding of what their failure point really is. You could go for a PR once or twice a month for example and go to failure, with a proper warmup, spotter etc. But purely for hypertrophy there's not really a point, this is more for strength training.

Generally people that say they train to failure mean 2 reps in reserve. Training to absolute failure on all muscles is very rare and generally advised against.


Replies

calmbonsaitoday at 7:07 AM

True. Generally, the more isolated the exercise and the smaller the muscle the "safer" it is to train-to-failure at a higher duty-cycle.

Put another way, you can do crunches to failure every single day, but you'll want to keep some reps in the tank for squats and you'll want to plan on at least 12-24 hours of recovery between squat sessions.