093 Should You Train to Failure? Evaluating Options for Strength Training

The Paul Weber Podcast

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Strength gains occur through neural adaptations and through muscle growth.
Neural adaptations seem to be stimulated by muscle activity and force production. We ensure these by training explosively or by training heavy.
Muscle growth, on the other hand, is stimulated primarily by mechanical tension. We ensure this by training close to failure.
In this episode, we discuss:

1. Training Explosively
2. Training Heavy Loads Far from Failure
3. Training Heavy Loads Close to Failure
4. Training Moderate Loads Close to Failure

Resources:

Effects of velocity loss in the bench press exercise on strength gains, neuromuscular adaptations, and muscle hypertrophy
https://pubmed.ncbi.nlm.nih.gov/32681665/
Specific Adaptations to 0%, 15%, 25%, and 50% Velocity-Loss Thresholds During Bench Press Training
https://pubmed.ncbi.nlm.nih.gov/35728808/
Velocity Loss as a Critical Variable Determining the Adaptations to Strength Training
https://pubmed.ncbi.nlm.nih.gov/32049887/
Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations
https://pubmed.ncbi.nlm.nih.gov/30946276/
Effects of Resistance Training Performed with Different Loads in Untrained and Trained Male Adult Individuals on Maximal Strength and Muscle Hypertrophy: A Systematic Review
https://pubmed.ncbi.nlm.nih.gov/34769755/
Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs
https://pubmed.ncbi.nlm.nih.gov/32401690/