Muscle Failure: What It Is and How to Take Advantage of It

In the fitness and strength training world, the term muscle failure is becoming more and more popular. But what does it really mean and when is it advisable to apply it in our exercise routines?

Muscle failure occurs when a specific muscle cannot perform one more repetition in its concentric phase, i.e. the part of the movement where the muscle contracts. For example, in a chest press, muscle failure occurs when you can no longer lift the bar, due to complete fatigue of the pectoral muscle. Pushing muscles to their limit can stimulate growth.

Failure routines involve performing exercises with a heavier weight than usual, focusing on doing the maximum number of repetitions possible until the muscle can no longer do it. These routines are based on myofibrillar hypertrophy, which is the growth of muscle fibers due to their rupture and subsequent repair.

Proponents of this approach argue that without pushing muscles to failure, muscle growth will be limited. By pushing the muscle to its limit, stress and therefore growth potential is maximized. However, it is important to understand that this technique should be employed with caution and knowledge, especially to avoid injury and overtraining.

For beginners, reaching muscle failure can be difficult due to poor technique and muscle coordination. It is essential to first master the proper technique for each exercise to ensure that all repetitions are performed correctly and safely. Only when the technique is well established can you attempt to take the muscle to failure.

Training to failure can have several benefits, including a significant increase in muscle hypertrophy and strength. By pushing your muscles to their limits, you promote a greater buildup of lactic acid and other metabolites, which contribute to muscle growth.

However, this type of training also carries risks. Extreme fatigue, overtraining, and an increased risk of injury are some of the possible consequences. Training to failure can induce contractures, tears, or tendonitis if not performed correctly, so it is not recommended for all athletes, especially those in certain periods of their training season.

For those looking for a less aggressive alternative, the Rest-Pause method can be an excellent option. This system consists of dividing a series into several mini-series, with short rests of 10-15 seconds between them. It works with 70-85% of the maximum repetition (RM), allowing a significant level of fatigue to be reached without using maximum weight.

Rest-Pause facilitates lifting weights heavy enough to stimulate high-threshold muscle fibers and promote progressive overload, which is essential for muscle growth. In addition, short rests allow for partial recovery of the adenosine triphosphate and phosphocreatine (ATP-PC) energy systems, which are necessary to provide the immediate energy required.