Ep. #1136: Lyle McDonald on the Truth About Training to Failure
02/14/24 • 94 min
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/
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/
Previous Episode
Ep. #1135: Q&A: Post-Workout Sauna, Biceps Training Mistakes, How to Overcome Fear, & More
Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What’s the best way to stop snacking out of boredom or anxiety?
In this episode, I delve into these and other intriguing questions from my listeners.
As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!
If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.
Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(1:34) - Benefits of sauna, steam room, and cold plunge post-workout?
(3:44) - Is the stair stepper as effective as the treadmill?
(4:38) - How to recomp when feeling too bulky?
(7:06) - Should supplements be timed on a fasted stomach?
(9:27) - Fastest methods to boost testosterone naturally?
(12:46) - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
(16:19) - Update on Legion's new energy drink.
(17:31) - How to stop snacking due to boredom or anxiety?
(18:13) - Have I considered competing in bodybuilding?
(19:38) - Strategies for overcoming fear.
(21:36) - Evaluating the pink salt and honey pre-workout trend.
(22:43) - Maintaining motivation in diet and exercise routines.
(25:10) - Importance of barbells for hypertrophy.
(26:40) - Effective exercises for weak biceps.
Mentioned on the Show: Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
Next Episode
Ep. #1137: What Are NMN Supplements and Do They Really Work?
Nicotinamide mononucleotide (NMN) is often touted as the frontier of anti-aging supplements, promising not just more years of life, but better quality ones.
With bold claims of enhancing lifespan and slowing down aging, to improving physical performance, body composition, and brain health, NMN has captured the attention of both consumers and scientists. But how much truth is there to these claims?
In this episode, I’ll explore the molecule NMN, its benefits, the research supporting it, and whether or not it stands up to the hype.
Whether you're a skeptic or a hopeful believer in the search for the fountain of youth, listen to this podcast to learn about the potential of NMN supplements.
Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:19 - What is NMN and Why Is It Important?
5:31 - What Does Current Research Say About NMN?
9:52 - Can NMN Really Improve Your Physical Performance and Body Composition?
12:12 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip
13:53 - Is NMN Anti-Aging? Can NMN Supplements Stop or Reverse Aging?
16:57 - Do NMN Supplements Improve Cognition and Brain Health?
21:15 - Are NMN Supplements Worth the Hype?
Mentioned on the Show: Legion One-on-One Coaching: https://www.muscleforlife.show/vip
If you like this episode you’ll love
Episode Comments
Generate a badge
Get a badge for your website that links back to this episode
<a href="https://goodpods.com/podcasts/muscle-for-life-with-mike-matthews-88374/ep-1136-lyle-mcdonald-on-the-truth-about-training-to-failure-44853259"> <img src="https://storage.googleapis.com/goodpods-images-bucket/badges/generic-badge-1.svg" alt="listen to ep. #1136: lyle mcdonald on the truth about training to failure on goodpods" style="width: 225px" /> </a>
Copy