Should You Train to Failure for Maximum Gains?

Training to failure is one of the most debated topics in both bodybuilding and powerlifting. It’s intense, satisfying—and often overused. Here’s what actually builds results.

Get coaching that uses failure training strategically—not randomly.

The Science Behind Failure

Studies show that muscle growth can occur with or without failure—as long as you're close (1–3 reps shy). True failure isn't mandatory, but proximity to failure matters.

Need context? Read High Reps vs Low Reps for Hypertrophy for how rep range factors in.

Pros of Training to Failure

• Maximizes motor unit recruitment
• Can be useful for isolation lifts
• Helps gauge effort in beginners

Cons of Training to Failure

• Increased CNS fatigue and joint stress
• Can compromise form on compound lifts
• Makes recovery harder during volume-heavy blocks

When to Use Failure

• Final sets of isolation movements
• Deload weeks or low-volume phases
• Occasionally on machines with safe failure points

When to Avoid Failure

• Every set of every workout—leads to burnout
• Barbell lifts under load (squat, bench, deadlift)
• During high-volume hypertrophy blocks

Leave your ego out of failure training. A coach at Iron Alliances will program it where it helps—not where it hurts.

Also check out this in-depth guide on training to failure from Stronger By Science.