Training Past Failure: New Study Suggests Calves Grow Better Summary
- Training past the point of exhaustion led to a 2.9% greater increase in muscle thickness compared to momentary failure.
- In the training past failure condition, participants lifted significantly more total volume, which could have contributed to greater hypertrophy.
- For fitness enthusiasts and bodybuilders aiming to maximize muscle hypertrophy, particularly in the calves, incorporating training past exhaustion could be highly beneficial
Training Past Failure: Is it Necessary
When it comes to maximizing muscle growth, one common question arises: should you train to failure? In the past, most studies have found very little difference in muscle growth when training past exhaustion compared to stopping a few reps away from failure.(Davies et al., 2016; Fink et al., 2016; Martorelli et al., 2017; Sampson & Groeller, 2016) However, A recent study titled Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius by Larsen et al. (2024) found benefits of training past failure, particularly for calf muscles. (Larsen et al., 2024) This study is unique because, for the last year, it’s been recommended that you stop a few reps short of failure. Still, it may be advantageous to train past exhaustion when it comes to muscle groups like the calves.
Overview of the Study Protocol
Larsen et al. (2024) conducted a within-participant repeated-measures study with 23 untrained men over ten weeks. Each participant performed two weekly resistance training sessions, focusing on standing Smith machine calf raises.
Subjects: 23 untrained adult males.
Training Frequency: Twice weekly.
Control Condition: One limb trained to momentary failure, defined as the inability to complete a repetition with the initial barbell height.
Train Past Failure Condition: The other limb performed additional partial repetitions beyond momentary failure, continuing until volitional failure in the lengthened position.
Training Volume:
- Weeks 1: 1 session with 3 sets.
- Weeks 2-5: 2 sessions with 3 sets each (total of 6 sets per week).
- Weeks 6-9: 2 sessions with 4 sets each (total of 8 sets per week).
Week 10: 1 session with 4 sets.
Results
The study found that training beyond failure resulted in significantly greater muscle growth than training to momentary failure.
Muscle Growth Increase:
Train Past Failure Group: +9.6%
Train to Exhaustion Group: +6.7%
One interesting finding was that the group that trained past failure performed 87.2% more volume load than those trained .
Is Training Past Failure Better for Muscle Growth?
This study’s findings are very interesting for those looking for more muscle growth, particularly for calf growth. The superior results from the beyond failure group suggest that extending sets beyond momentary failure by incorporating partial repetitions can enhance muscle growth. This is likely due to increased mechanical tension and volume load experienced by the muscle.
The results indicate that beyond failure may be better for muscle growth for some muscle groups, such as the calves. Another factor to consider is the increased volume load in the beyond failure group. Participants in this group performed 87.2% more volume load than those who trained beyond failure. This raises the question: did the subjects experience better calf growth because they trained beyond failure, or did they do more volume? The increased volume load is a significant variable that could have contributed to the superior muscle hypertrophy observed in this group.
Practical Applications
For fitness enthusiasts and bodybuilders aiming to maximize muscle hypertrophy, particularly in the calves, incorporating beyond failure could be highly beneficial. It may be worth experimenting with training beyond failure for the calf muscles to see if you experience better calf growth. Here are some practical takeaways:
- Include Partial Repetitions: After reaching momentary failure, continue with partial repetitions to extend the set and increase mechanical tension.
- Focus on Lengthened Positions: Training in the lengthened position (peak dorsiflexion) appears to provide additional hypertrophic benefits.
- Monitor Volume Load: Ensure the total volume load is progressively increased to stimulate muscle growth.
References
Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 46(4), 487-502. https://doi.org/10.1007/s40279-015-0451-3
Fink, J., Kikuchi, N., Yoshida, S., Terada, K., & Nakazato, K. (2016). Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development. Springerplus, 5(1), 698. https://doi.org/10.1186/s40064-016-2333-z
Larsen, S., Swinton, P., Østerås Sandberg, N., Sandvik Kristiansen, B., Fredriksen, A., Falch, H., Tillaar, R., & Wolf, M. (2024). Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. https://doi.org/10.51224/SRXIV.414
Martorelli, S., Cadore, E. L., Izquierdo, M., Celes, R., Martorelli, A., Cleto, V. A., Alvarenga, J. G. S. d., & Bottaro, M. (2017). Strength Training With Repetitions to Failure Does Not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. European Journal of Translational Myology, 27(2). https://doi.org/10.4081/ejtm.2017.6339
Sampson, J. A., & Groeller, H. (2016). Is repetition failure critical for the development of muscle hypertrophy and strength? Scand J Med Sci Sports, 26(4), 375-383. https://doi.org/10.1111/sms.12445
