Fitness myth or fact: Muscle failure is important for muscle growth

When it comes to strength training, there are so many theories circulating around the internet telling you what you should or should not do. It can often feel exhausting when you have been following a routine consistently for a long period of time, but then a content creator claims that it won’t give you the desired results.

One such theory that has divided fitness enthusiasts is whether one has to push their body to the point of muscle failure for muscle growth or hypertrophy. Muscle failure occurs when you perform an exercise until you can no longer complete another repetition with proper form. This intense level of effort is said to be crucial for stimulating muscle growth and increasing strength over time. 

To confirm whether this is true we reached out to Chandan Khanna, co-founder, Hundred Days of Running, who said, “Working out until reaching muscle failure is crucial for maximising muscle growth because it fully exhausts the muscle fibre, triggering greater muscle fibre recruitment and stimulation.”

When you stop short of muscle failure, he continues, you may not fully engage all muscle fibres, limiting the growth potential. By pushing muscles to their limits, you stimulate the release of growth factors such as IGF-1 and testosterone, which promote muscle hypertrophy.

What physiological mechanisms occur in the body when muscles reach failure during a workout?

When muscles reach failure during a workout, Khanna reveals that it signals to the body that greater strength and endurance are required to meet the demands placed on them. This triggers an adaptive response, leading to the recruitment of additional muscle fibres and an increase in muscle protein synthesis. 

Additionally, reaching muscle failure creates microtears in the muscles, which, when repaired, result in muscle growth and increased strength. Hormonal responses, such as the release of growth hormone, also play a role in muscle adaptation and growth.

Proper form is crucial to prevent strain or injury. (Source: Freepik)

Difference in results between training to muscle failure and stopping at a point below failure

“Training to muscle failure typically yields greater hypertrophy compared to stopping short of failure because it fully exhausts the muscles, leading to greater muscle protein synthesis and repair,” Khanna explains.

While stopping short of failure may still result in some muscle growth, he adds, it’s typically not as significant as training to failure. “In terms of strength development, training to failure can lead to greater improvements in muscular endurance and overall strength compared to stopping short of failure,” he says.

Key considerations or precautions individuals should take when incorporating muscle failure training 

Gradual intensity: When incorporating muscle failure training into workout routines, it’s essential to listen to your body and gradually increase intensity to avoid overtraining or injury. 

Good form: Proper form is crucial to prevent strain or injury, so it’s important to use appropriate weights and techniques. 

Optimum rest and recovery: Additionally, adequate rest and recovery are essential for muscle repair and growth, so ensure you give your muscles time to recover between intense workouts. 

Choose variety: Lastly, incorporating variety into your routine, including both reaching failure and sub-failure training, can help prevent plateaus and promote balanced muscle development.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.