Is training to failure a safe and effective method for improving athletic performance?

I think it is effective when posture isn't a huge issue. While I don't believe that there is a huge benefit of the last few reps that make you fail that some do. I believe (anecdotally) there is a physiological benefit and a very big psychological benefit. There are times on the field or court that you feel like you can't keep going, but you've done it when training so you know that you can. If posture and stabilizer muscles are a big issue with the exercise then I believe you should end before failure so your muscles remember the good posture.

here is the abstract for everybody to read for one of the studies you posted.


J Strength Cond Res. 2007 May;21(2):628-31.
The application of training to failure in periodized multiple-set resistance exercise programs.
Willardson JM.
SourcePhysical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA. jmwillardson@eiu.edu

Abstract
Few studies and reports in the body of literature have directly addressed the issue of whether resistance exercise sets should be performed to failure. Research has clearly demonstrated the superiority of performing multiple sets vs. single sets for increases in maximal strength. However, there is little direct evidence to decide conclusively whether or not multiple sets should be performed to failure. Therefore, the purpose of this research note was to discuss what is currently known concerning the application of training to failure and to stimulate further research on this topic. Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus when incorporated periodically into short-term microcycles. Because muscular hypertrophy is a key contributor to long-term increases in maximal strength, advanced lifters should consider training to failure occasionally. The potential mechanisms by which training to failure might provide an advantage are through greater activation of motor units and secretion of growth-promoting hormones. However, training to failure is not an effective stimulus without lifting at a sufficient intensity (percentage of 1 repetition maximum). Furthermore, training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries. Therefore, the training status and the goals of the lifter should guide the decision-making process on this issue.

PMID: 17530977 [PubMed - indexed for MEDLINE]



Some of the common factors affecting the external validity of this type of research are such as percent max of weight used and total volume differences as pointed out in other research by Len Kravitz, Ph.D. You have posed a very good topic here Joanne and have aroused my curiosity as it would appear that NSCA's journals favor repetitions to failure. I am definitely going to have to do more research on the subject at the CALU library.

Some resources on the matter that I have and highly regard as the sources for some of my programming structure are as follows:

Science and Practice of Strength Training 2nd ed - Zatsiorsky

Supertraining 6th ed - Mel Siff

Periodization for Sports 2nd ed - Tudor Bompa & Michael Carrera

Periodization Training: Theory and Methodolgy 4th ed - Tudor Bompa

Serious Strength Training 2nd ed - Tudor Bompa, Mauro Di Pasquale and Lorenzo Cornacchia

Designing Resistance Training Programs 3rd ed - Steven Fleck and William Kraemer

Physiology of Sport and Exercise 4th ed - Dr. Jack H. Wilmore, Dr. David Costill and W. Larry Kenney

All very good books on this subject by credible authors.

Thanks for posting this question!

I think failure training is just as useful as anything else just as long as it fits the clients needs and goals. As we all know every person is different and the training responses vary from person to person. However as fitness professionals we should be educated on how to apply this method and when this particular method of training is useful. I've seen it work with my own eyes and I have felt it myself, but I know that failure training is not for everyone so therefore I do a thorough evaluation with a client to see if they are ready for failure training or even the overtraining methods. As for the overtraining method in my opinion it should be used sparingly and only with the .5% who could handle those extreme demands. Currently I train a mixed martial artist. He is very skilled at what he does but I still don't think that he is ready for that extensive training as of yet.

Its not the most effective way and its definitely not the safest way. When weighing out risk vs. reward there is no place in athletic training for failure of any kind.

If the body is healthy and movement is correct then failure is best!!! Although most aren't ready for failure because of rounded shoulders from the computer, alterior pelvic tilt and a whole list of others.

Doing a 1 rep max then of course you go to failure or 10 reps etc. But there are many out there that shouldn't be going to failure like the people on a very popular losing weight show on tv. Those guys are getting injured far more than they should and they don't show you that on the tv show.

The "One more Rep Fallacy" has been shown to be non-effective through research - I have the study but will have to dig it up!

Fuel the Movement,
JM

I will talk from experience, I train a US RECORD HOLDER IN SWIMMING. Also I have trained many others. We not only believe in working to failure sometimes but actually overtraining til you can't sleep and keep overtraining for weeks then have mood swings, immune system goes down etc. but then 2-3 days after all this the body will fly up faster than anything you have ever seen even while you are still "overtraining" according to the common definition of overtraining. Which I agree it is overtraining. You just have to go through the bad phase. All the studies out there quit when the bad side effects start happening and especially as the side effects are getting worse. This is not for good for 99.5% of the population will have no need for this. But to the select elite that need to break plateaus and excel to world record heights. Then it is useful. I will not give the details on how to do this because people pay a lot for this info and are very happy. And I don't train anyone on steroids. Yes it will get worse and I did as well, I went backwards for about 4 days of an overtraining routine but afterwards flew a head so fast many thought I was on steroids. Yes, the personal doing this is risking a lot and has to get a massage everyday and eat very healthy.
I gave Shawn a thumb up for his answer in 217 except for the "Microcycles" part. What I am talking about that is beneficial for .05 percent of the population should be carried on for 6 weeks. DO NOT TRY THIS AT HOME!!!

Is it at all possible that training to failure is effective with periodized programming?

I don't remember reading in any text book that you should train your client until they can't sleep...? While this may get results in a few situations I find it hard to believe that training to failure is something many clients will be able to do without psychological and physical strain or injury. Train don't strain! While I can't say it's impossible it doesn't seem like the reward outweighs the risk.

One of the problems that can arise is with the definition of failure. I believe that training to failure, that point where you can no longer get a rep in strict form, can be useful. This technique can become dangerous, however, when it is taken beyond that point and too much cheating comes into play.

Scott

I agree with Scott on the definition of failure. Additionally, mental strength comes into play regarding failure. One may not have achieved true failure, but they may feel as though they did.

Interesting question and I really enjoyed reading the well thought out responses provided.

It depends on the goal and reasoning behind it
I have trained to failure and I personally like it physically but mentally it was demoralizing!

It's not something I would do on a regular basis with clients.

I use training to failure on occasions (depending on the goal for that particular training session), however I don't think that this is a training method to use more than occasionally - it can definitely lead to 'over-training' and the attendant problems related to that.

LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com