Do You Have to Train to Failure to Gain Muscle? There's a time to hit failure in your sets and a time not to. I've seen more than a few people strain out a few dangerous reps at the wrong time and strain or snap something because of it, but is there a safe time to go to positive failure in your bodybuilding sets? I'd say injuries can be part of the game, but there ARE ways to minimize this. For one thing, pushing the muscles to failure can be a good thing. It can cause them or more like FORCE them to adapt to the stimulus being shown to them, but how much forcing is too much? I'd say that failure is best used in sets of 10 reps and above as a GENERAL rule, assuming you're healthy and all that. Once you get into weights where if you DID decide to go to failure on a set, you'd only get 5-7 reps, I'd say that you're starting to take an unnecessary risk. I'd say that you'd be better off applying the powerlifting mentality at that point and conserving one rep in the tank so that you can use it on another set. A common technique is to perform multiple sets of a weight stopping short of failure by a rep or two. This not only ensures proper form and stability, but it also makes sure that the body doesn't have to deal with unexpected imbalances or shifts in momentum which will help prevent injury under higher weight training loads. One could also argue that when you are lifting heavier weight, that you are already causing much more damage in the muscle, especially because you are hitting the fast twitch fibres which are more susceptible to damage during training. This means, you don't really have to go to failure when working these muscle groups in order to get them to respond and grow.


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