Effects of Sets and Reps on Muscle Fatigue and Recovery

The debate around training to muscular failure has raged for decades. Is it necessary? Is it practical? Is it safe? 

Expert opinion is all over the map, ranging from one extreme of low-volume, maximum-intensity, “beyond-failure” training to the other of high-volume, low-intensity, “never-even-close-to-failure” training; and every degree and permutation in between.

Which philosophy is right? Or at least the most right? And more importantly, which is right specifically for you and your circumstances and goals? That is, are you training hard enough to efficiently and effectively achieve your goals?

In this episode, renowned expert Lyle McDonald settles these questions and more, including what true muscular failure is (physiologically); why, in some ways, proximity to failure in training matters more than many other programming variables like load and rep ranges; why many people could benefit from more proximity to failure in their training rather than less; and more.

And in case you're not familiar with Lyle, he’s a health and fitness researcher and author, and one of the godfathers of evidence-based fitness space whose work has greatly influenced my own, especially in the beginning of my career.

In this interview, you'll learn:

- What failure is (technical, muscular, and volitional failure) and why proximity to failure is such an important factor in training for muscle growth

- How close you need to be to failure for maximal muscle fiber recruitment and growth

- The effects of training to failure on fatigue and how that interplays with training volumes

- Whether “beyond failure” techniques like dropsets and forced reps can be effective when controlled

- How to gauge and achieve effective reps for enhanced muscle development

- Guidance on the optimal proximity to failure for sustainable results

- Practical tips for reaching the optimal proximity to failure and incorporating variety in training to maintain long-term progress

- How often you should test true failure to ensure your training intensity is sufficient

- And more . . .

Whether you’re seeking to optimize your workouts or someone curious about the science behind muscle growth, this myth-busting discussion will give you science-based clarity on one of fitness's most persistent debates. 

So give it a listen and you'll be far better equipped to gauge your workout intensity and program it sustainably for better gains.

Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:20) - Why is Training to Failure Crucial for Muscle Growth?

(08:29) - What Does Muscle Failure Really Mean and How Does It Impact Growth?

(24:00) - Is Proximity to Failure More Important Than Your Workout Program?

(33:11) - How Can You Optimize Volume and Reps for Maximum Muscle Growth?

(43:06) - Save 25% on Pulse and Recharge! Go to buylegion.com and use code MUSCLE

(44:33) - Why Are Rest Times Crucial for Maximizing Training Effectiveness?

(54:05) - How Do You Recognize and Achieve True Muscular Failure?

(1:01:41) - What Are Reps in Reserve and How Can They Optimize Your Training?

(1:11:35) - How Can You Accurately Identify a True Failure Rep?

(1:14:34) - Are Forced Reps and Other “Beyond Failure” Training Techniques Effective?

(1:23:00) - Why Is Variety Important in Your Training Regimen?

(1:32:01) - Where to Find Lyle McDonald’s Work?

Mentioned on the Show: Save 25% on my pre-workout Pulse and post-workout Recharge now! Go to https://buylegion.com/ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Lyle’s Website: https://bodyrecomposition.com/