Train Further than Failure: Technique for the Ultimate Growth Zone
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Normal muscular failure means you can no longer do another full-range rep in good form, which is fine most of the time.
Sometimes, though, you have to take it to the next level-further than failure and into the growth zone. That means going
past the point of normal muscular failure by using one or more of the following techniques:
Cheat reps. Loosen up your form a bit and use some momentum to complete a few more full repetitions. For example, if
you're doing barbell curls, when you reach the point where another strict rep is impossible, swing the weight up using
a slight torso bend at the beginning of each rep and perhaps lean back a bit to complete the rep. The point is to use
the least amount of cheating possible to complete the rep.
Forced reps. A spotter helps you complete one or more reps when you cannot get any more on your own. For example,
during bench presses, when you get stuck at the midway point, your spotter will pull up on the bar just enough to
enable you to complete the rep. Your spotter should provide the least amount of help possible.
Negatives. A spotter helps you complete the positive portion of the next rep so that you can lower the bar as slowly
and with as much control as possible. (Unlike what happens with a forced rep, the spotter helps you get the bar back
to the top with you using the least amount of force possible.) You reach positive, or concentric, failure first, but
the muscle hasn't yet reached negative, a.k.a. eccentric, failure; so with your partner's assistance you can continue
the set working only the negative portion of the rep.
Rest/pause. Pick a weight that you know you can only get two to four reps with. Once you reach failure, set the weight
down for about 15 seconds. Pick up the weight and attempt to get another one or two reps. Set the weight down for another
15 seconds, and repeat. You may be able to do it three or four times before the entire rest/pause set is complete; that
is, you can't get any more reps.
Drop sets. Lift a weight to failure, and then remove 15 to 20 percent of the weight (or grab lighter dumbbells if it's
a dumbbell exercise) and continue to lift without resting. You can repeat the process two to three times before terminating
the set. The drop-set technique works particularly well with dumbbell exercises in what are called down-the-rack sets.
That's where you begin an exercise, like laterals raises, with, say, 35-pound dumbbells, and when you reach failure, you
go to 25s, 15s and then 5s. Yes, it's pretty painful- but very effective.
Partials. Perform half or quarter reps after you reach failure on full-range reps. End-of-set partials produce a very
painful lactic acid burn in the muscle, especially when you do them rapidly. They're best used on exercises like curls,
laterals, leg extensions, leg curls and similar movements, rather than bench presses, squats, deadlifts and so on, on which
you need a spotter and the danger level is high.
Just remember that going beyond failure is not for beginners or even most intermediates. Most people can grow quite nicely
simply by training near or right at normal failure. Only advanced trainees should push themselves to that level, as their
bodies are better adapted to the rigors of such training ferocity. They often need to push themselves that far to force
continued overcompensation to take place-the key to growth. That said, it's easy to overtrain using techniques like the
ones discussed above no matter how advanced you are, so use them sparingly. See you at the gym-the only place in the world
where failure is a positive thing!
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