Sets to Failure
Sets to Failure (reps-to-failure/set): Sets-to-failure is a resistance training strategy in which an individual performs repetitions of an exercise until they can no longer complete a repetition. The word "failure" in this context may include:
- Mechanical failure is performing repetitions until another repetition cannot be performed through a full range of motion (ROM), regardless of effort.
- Volitional failure is an exerciser performing repetitions until they choose to stop, depsite encouragement to continue (presumably due to fatigue).
- Form failure is performing repetitions until another repetition cannot be performed with optimal posture /form.
Opposite Strategy: Reps-in-Reserve (RIR)
For more on Sets to Failure:
Evidence-based Summary Statement on Sets to Failure:
Based on a systematic review of all available peer-reviewed and published research, the Brookbush Institute recommends reps-to-failure/set for the optimal improvement of hypertrophy, strength endurance, and/or max strength. However, reps-in-reserve/set is recommended for the improvement of power outcomes and athletes performing high-frequency training (with goals of sports performance, hypertrophy, strength, or power). Note that performing 1-2 reps-reserve/set and 1 additional set/exercise will result in the maintenance of rep velocity and reps/set during a session, reduce post-exercise decreases in performance and recovery, and maintain volume and the majority of the improvements that would result from reps-to-failure/set training. It is also important to note that for most goals, reps-to-failure/set is not the most influential variable. For example, 1 set of reps-to-failure/set is likely to result in less improvement for hypertrophy than 3 sets of reps-in-reserve/set (e.g., volume is more influential). Similarly, load and concentric velocity are more influential for strength, and explosive eccentric and concentric tempos are more influential for power.
- Reps-to-failure/set recommended for:
- Hypertrophy
- Strength Endurance
- Max Strength
- 1-2 Reps-in-reserve/set and an additional set/exercise is recommended for:
- Power
- Athletes performing high-frequency training (with hypertrophy, strength, or power goals).
- Acute variables that are likely more influential than sets to failure:
- Volume: 1 set-to-failure is less effective than 3 sets-not-to-failure.
- Load: Load is more influential than reps-to-failure/set for strength goals.
- Velocity/force (repetition tempo): Concentric velocity and force production are likely to have a larger influence on strength and power (and potentially hypertrophy) than reps-to-failure.
Frequently Asked Questions about Sets-to-Failure
Are sets-to-failure necessary for muscle growth (hypertrophy)?
- No, sets-to-failure are not strictly necessary for muscle growth. Research shows that hypertrophy can occur without training to failure; however, achieving similar amounts of hypertrophy may require an increase in volume (more sets).
How does training to failure affect recovery?
- Performing sets to failure significantly increases the reduction in performance (e.g., reduced strength, power, endurance) exhibited after exercise, increases delayed onset muscle soreness (DOMS), and increases the amount of time needed to fully recover.
How often should sets-to-failure be included in a workout program?
- The frequency of sets-to-failure depends on the individual's goals, training experience, and recovery capacity. Advanced lifters may incorporate sets-to-failure strategically, such as during specific mesocycles focused on hypertrophy. Overuse of this method can lead to overtraining or diminished performance.
Do sets-to-failure improve strength or hypertrophy more effectively?
- Sets-to-failure are more closely associated with hypertrophy than maximal strength gains. While they help to fatigue a greater percentage of muscle fibers, maximal strength may benefit from maintaining rep velocity and force for multiple sets.
What are the risks of sets-to-failure?
- Performing sets to failure likely include some increased risk of injury (from loss of form and fatigue), greater potential for overtraining and burn-out, and, if used excessively, deleterious effects on performance.
Can sets-to-failure be used for endurance training?
- Yes, sets-to-failure are very effective for increasing muscle endurance, in particular, the ability to perform more reps for a given load.
How does the load (weight) influence sets-to-failure?
- Heavy loads (1-6 RM) will result in failure reached in fewer reps, whereas lighter loads will result in failure achieved in more reps.