Scientific research shows that exercise is very important for our overall health. So, if you aren’t exercising yet then it’s a good time to start now. Click here to read more about the benefits of exercise for our health.
And if you’re already an experienced athlete then you have probably heard that many experts claim training to failure is essential for muscle growth and strength gain.
So, in this article we’ll check out scientific research and find out should you train to failure to maximize your results and muscle growth.
What Is Training to Failure?
There are two types of muscle failure:
- Absolute failure when you physically can’t complete another repetition of whatever part of your body you’re working on.
- Technical failure when you can’t complete another repetition with good form of whatever part of your body you’re working on.
Should you train to failure?
Training to failure can increase the risk of injury and be fatiguing on the body. Also, one study shows that training to failure increases the time needed for the recovery of neuromuscular function and metabolic and hormonal homeostasis. In other words, it took about 24-48 hours more to recover after the workout for those who trained to failure compared to those who trained not to failure. 
So, do you have to train to failure to build muscle more efficiently?
A systematic review of 8 studies shows that similar increases in muscular strength can be achieved with failure and non-failure training. 
Another systematic review of 15 studies also shows that training to muscle failure does not seem to be required for gains in strength and muscle size. 
So, should you train to failure based on science? Well, scientific research shows that it can be more effective not to train to absolute failure. Training to absolute failure can increase the risk of injury and it requires more time for muscles to recover.
P.S. If you want to learn more about other vitamins, what are their recommended dosages based on science, get healthy meal plan examples, my top science-based recipes that can be cooked in less than 30 minutes each and find out how science-based nutrition can prevent and treat the most common diseases, improve your overall health and help you live longer then you can click here to learn more.
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