Tip: High-Rep Failure Training for Growth

Want to get bigger? Finish off your workout with one of these set-rep schemes.

Train to Failure... Wisely

Training to failure can provide a quick boost when done correctly. By blasting every possible muscle fiber and taking sets to mechanical failure, you create insane amounts of metabolic stress and muscular damage to further muscle growth.

But how can you train to failure safely? Lift light weights, around the neighborhood of 30% of your max.

Pick your exercises carefully, too. Use cables, machines, and some bodyweight exercises. Please, no deadlifts or snatches. Aim for muscular failure without "excess" cheating. Some body english is okay, but twerking off the machine chest press is not.

Aim to attack one muscle to end a workout with one of these set-rep schemes:

  • 2 x 50
  • 3 x 30
  • 3 x 20

Here are a few exercises that you can effectively go to failure on:

  • Chest: Machine bench press
  • Lats: Chest-supported row
  • Biceps/Forearms: Machine curl
  • Quads: Single-leg leg press, leg extension, goblet squat
  • Triceps: Close-grip push-ups to failure
  • Hamstrings: Stability ball leg curl
  • Glutes: Single-leg hip thrust
  • Traps: 2-minute farmers walks
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook