Picture this – you’re in the gym, pushing yourself to the limit, grunting and straining as you try to squeeze out one more rep.
You’ve heard that training to failure is the key to unlocking massive muscle growth. But is it really necessary?
In this article, we’ll dive deep into the debate about training to failure and explore whether it’s truly essential for optimal muscle growth.
Our goal is to provide you with the latest research findings, practical advice, and a comprehensive 6-week bodyweight workout plan that will help you maximize your muscle gains.
And regardless of your experience level.
As men over 40, we face unique challenges when it comes to building muscle and staying fit, but with the right strategies and mindset, anything is possible.
What is Training to Failure?
Training to failure means pushing yourself to the point where you can no longer complete another rep with proper form. It’s the moment when your muscles are completely fatigued, and you feel like you can’t go on.
Two types of training to failure: technical and muscular
There are two main types of failure – technical failure and muscular failure. Technical failure occurs when you can no longer perform a rep with good form, while muscular failure happens when your muscles are so fatigued that you physically cannot move the weight, regardless of form.
Is Training to Failure Necessary for Optimal Muscle Growth?
Recent research findings with links to studies: Recent studies have shown that training to failure may not be as crucial for muscle growth as once thought.
A 2018 study published in the Journal of Strength and Conditioning Research found that training to failure did not lead to greater muscle gains compared to training just shy of failure.
Another study from 2020 in the Journal of Sports Sciences concluded that training to failure is not necessary for optimal muscle growth in resistance-trained individuals.
The “sweet spot” for muscle growth: So, what’s the sweet spot for muscle growth? According to the research, it’s somewhere between 1-3 reps shy of failure.
This means that you should push yourself hard, but not to the point of complete exhaustion.
Training to failure with lighter weights vs. heavier loads
Interestingly, training to failure may be more beneficial when using lighter weights and higher reps.
A 2016 study in the Journal of Applied Physiology found that training to failure with lighter loads (30% of 1RM) led to similar muscle gains as training with heavier loads (80% of 1RM) not to failure.
Training to failure with bodyweight training
When it comes to bodyweight training (BWT), the same principles apply.
You don’t necessarily need to push yourself to absolute failure to see results.
In fact, training to failure with bodyweight exercises can be safer and easier to gauge than with heavy weights.
Benefits of Training To Failure – safer, easier to know your limits
One of the big benefits of training just shy of failure is that it’s safer and easier to listen to your body. As we age, you’ll know our recovery time increases, and we become more susceptible to injuries.
But by stopping a rep or two short of failure, you can still challenge yourself while minimizing the risk of overtraining or injury.
When Is Training to Failure Ok?
Potential risks and considerations
While training to failure can be an effective tool for experienced lifters, it does come with some risks. Pushing yourself to the limit can lead to poor form, increased stress on your joints and connective tissues, and even overtraining if done too frequently.
When to avoid training to failure
There are certain situations where training to failure should be avoided. If you’re new to lifting, focusing on proper form and technique should be your top priority.
Training to failure can also be counterproductive if you’re already dealing with fatigue, stress, or other recovery issues.
As we’re over 40, caution is your best bet when considering training to failure
For those of us over 40, erring on the side of caution is often the best approach.
Our bodies don’t bounce back as quickly as they used to, and we need to be mindful of the cumulative stress we’re placing on our muscles and joints.
Think volume over months and the full 6-week program rather than single workouts.
Instead of focusing on pushing yourself to failure in every workout, it’s better to think about volume and consistency over the course of a full training program.
The GTW 6-week bodyweight workout plan is designed to help you make steady progress without burning out or risking injury.
Plus guys our age need to be extra careful of injuries, as our bodies take longer to recover: As mentioned earlier, recovery is key for us older guys.
Pushing yourself to failure too often can actually hinder your progress by making it harder for your body to repair and grow stronger.
When Training to Failure Is A Good Idea?
Benefits for experienced lifters
For experienced lifters who have a solid foundation of strength and technique, training to failure can be a valuable tool for breaking through plateaus and stimulating new muscle growth.
However, it should be used sparingly and strategically, rather than in every set of every workout.
The Dreaded DOMS?
Less experienced trainers are going to feel DOMS more than experienced guys.
If you’re new to lifting or returning after a long layoff, you may be more susceptible to delayed onset muscle soreness (DOMS).
This is the achy, stiff feeling that often sets in 24-48 hours after a challenging workout. Training to failure can make DOMS worse, and extend your recovery.
This will make it harder to stick with your program consistently. A no-no at GTW.
Getting accustomed to discomfort
One of the benefits of training close to failure is that it helps you get comfortable with discomfort.
Pushing yourself outside of your comfort zone is essential for long-term progress, but it’s important to do so gradually and safely.
Learning to feel, yes, I’m feeling sore in a good way – not over the top pain.
As you get more experienced with training, you’ll start to develop a better sense of what productive soreness feels like.
You want to feel challenged and maybe a little achy the next day, but not to the point of debilitating pain or injury.
Is Training to Failure Ok For Beginners?
Risks for beginners: For beginners, training to failure can be risky and counterproductive.
When you’re just starting out, your primary focus should be on learning proper form and building a solid foundation of strength and conditioning.
Importance of proper technique and exercise selection
Proper technique is crucial for preventing injuries and ensuring that you’re targeting the right muscles.
When you train to failure, your form often breaks down, which can lead to strain on your joints and connective tissues.
As a beginner, it’s better to choose exercises that allow you to maintain good form throughout the full range of motion.
Focus on extending your range of motion (ROM)
Concentrating on more range of motion is preferable than going crazy. Instead of pushing yourself to failure, focus on performing each rep with a full range of motion and controlled tempo.
This will help you build strength and muscle more effectively than simply trying to crank out as many reps as possible.
Slow your reps down
One way to make your workouts more challenging without training to failure is to slow down your rep tempo.
This increases the time under tension for your muscles, which can stimulate growth and improvement without the added risk of failure training.
Pausing at top and bottom
Another technique to try is pausing for a second or two at the top and bottom of each rep. This eliminates momentum and forces your muscles to work harder through the full range of motion.
Does Training to Failure Increase Testosterone?
Current evidence and future research needs
While some studies have suggested that training to failure may lead to a short-term increase in testosterone, the long-term effects are less clear.
More research is needed to determine whether failure training has any significant impact on testosterone levels in the context of a well-designed resistance training program.
Full-Body Bodyweight Workout Plan
Here’s a sample 6-week workout plan to get your teeth into. You can easily train at home so no need to spend money on a gym membership. Or waste time getting there and back.
This GTW 6-week bodyweight workout plan is designed to be done at home. You’ll be training three times per week on non-consecutive days, like Monday, Wednesday, and Friday.
This allows for enough rest and recovery between workouts. This is crucial for muscle growth and progress.
Exercises targeting all major muscle groups
You’ll be focusing on compound movements which is the best way for busy guys to get their workouts in while still maintaining all their life duties.
The plan includes a variety of exercises that target all the major muscle groups. Including push-ups for the chest and triceps. Squats for the legs and glutes. And rows for the back and biceps.
By hitting each muscle group with multiple exercises and angles, you’ll stimulate maximum growth and development, in the shortest time.
Progression and modifications for different fitness levels
The key to long-term progress is gradually increasing the challenge over time. This GTW plan includes options for progressing each exercise, such as adding reps, sets, or more advanced variations.
There are also modifications for different fitness levels, so you can start where you’re at and work your way up.
Nutrition for Optimal Muscle Growth
Importance of protein intake for muscle growth
Protein is the building block of muscle, so it’s essential to consume enough to support growth and recovery. Aim for 1.6-2.2 grams of protein per kilogram of body weight per day, spread out over several meals and snacks.
Sample meal plan for one week to increase protein and reduce fat: Here’s a sample meal plan that focuses on high-protein, nutrient-dense foods to support muscle growth and fat loss:
Monday
Breakfast: Scrambled eggs with spinach and feta cheese
Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
Dinner: Baked salmon with roasted sweet potatoes and asparagus
Tuesday
Breakfast: Greek yogurt with mixed berries and a scoop of whey protein powder
Lunch: Turkey and hummus wrap with carrot sticks and cucumber slices
Dinner: Grass-fed beef burger (no bun) with sautéed mushrooms and onions, side salad
Wednesday
Breakfast: Overnight oats with chia seeds, almond butter, and cinnamon
Lunch: Tuna salad with mixed greens, cherry tomatoes, and olive oil
Dinner: Stir-fry with shrimp, mixed vegetables, and brown rice
Thursday
Breakfast: Protein smoothie with banana, almond milk, spinach, and peanut butter
Lunch: Leftovers from dinner the night before
Dinner: Slow-cooker chicken chili with mixed beans and vegetables
Friday
Breakfast: Hard-boiled eggs with sliced avocado and tomato
Lunch: Quinoa bowl with grilled chicken, roasted vegetables, and tahini dressing
Dinner: Baked cod with steamed broccoli and cauliflower
Saturday
Breakfast: Whole-grain toast with mashed avocado and smoked salmon
Lunch: Grilled steak salad with mixed greens, blue cheese, and balsamic glaze
Dinner: Spaghetti squash with turkey meatballs and marinara sauce
Sunday
Breakfast: Protein pancakes with mixed berries and sugar-free syrup
Lunch: Leftovers from dinner the night before
Dinner: Roasted pork tenderloin with Brussels sprouts and sweet potatoes
Tips for making sustainable dietary changes
Making lasting changes to your diet can be challenging, but here are some tips to help you succeed:
- Start small and focus on one change at a time, such as adding an extra serving of vegetables to each meal.
- Plan ahead by prepping meals and snacks in advance, so you always have healthy options on hand.
- Don’t try to be perfect – allow yourself some flexibility and the occasional treat.
- Focus on adding in nutrient-dense foods rather than just cutting out “bad” foods.
- Find healthy swaps for your favorite comfort foods, such as using spaghetti squash instead of pasta or Greek yogurt instead of sour cream.
Hydration and Supplements
The role of hydration in muscle growth and recovery: Staying hydrated is crucial for optimal muscle growth and recovery. When you’re dehydrated, your muscles can’t function as efficiently, and you may experience fatigue, cramps, and slower recovery times. Aim to drink at least 0.5-1 ounce of water per pound of body weight per day, and more if you’re sweating heavily during workouts.
Strategies for reducing sugary drink consumption
You most likely need to increase your water intake.
If you’re used to drinking a lot of sugary drinks, like coke or sports drinks, it can be tough to make the switch to normal water. Here are some strategies to help you increase your water intake:
- Invest in a reusable water bottle and keep it with you throughout the day.
- Flavour your water with sliced fruit, cucumber, or fresh herbs like mint or basil.
- Setting reminders on your phone or computer to drink water at regular intervals is a great tip.
- Replace one sugary drink per day with fresh water.
Recommended supplements to support muscle growth and recovery
While supplements can be helpful for supporting muscle growth and recovery, they should never take the place of a well-designed training program and nutrition plan.
That said, here are some supplements that may be worth considering:
Whey protein powder
A convenient way to increase your protein intake, especially post-workout.
Creatine monohydrate
Has been shown to increase strength and muscle mass when combined with resistance training.
Beta-alanine
May help improve endurance and reduce fatigue during high-intensity exercise.
HMB (beta-hydroxy beta-methylbutyrate)
May help reduce muscle breakdown and improve recovery after intense training.
Rest and Recovery
Rest and recovery are just as important as training when it comes to building muscle and making progress. When you train, you’re actually breaking down muscle fibers, and it’s during the recovery process that they rebuild stronger and larger. If you don’t give your body enough time to recover between workouts, you risk overtraining and plateauing.
Sleep is crucial for muscle growth and recovery
This is because it’s during deep sleep that your body releases growth hormone and other anabolic hormones that support tissue repair and growth.
Try your best to get at least 7 hours of high-quality shuteye every night, not on a few nights per week, but every night. And establish a consistent sleep routine to help regulate your circadian rhythms.
Active recovery techniques and their benefits
On your non-training days, it’s still important to stay active and incorporate some low-intensity movement. This is known as active recovery, and it can help promote blood flow, reduce muscle soreness, and improve flexibility. Some examples of active recovery techniques include:
- Gentle yoga or stretching
- Walking or light cycling
- Swimming
- Foam rolling or self-massage
Progressive Overload and Training to Failure
Progressive overload is the gradual increase of stress placed on the body during exercise. It’s the big kahuna principle of resistance training and is essential for long-term muscle growth and strength gains. Without progressive overload, your body has no reason to adapt and grow stronger.
How to apply progressive overload to the bodyweight workout plan
The GTW bodyweight workout plan is designed with progressive overload in mind. Each week, you’ll aim to increase the challenge by adding reps, sets, or more advanced exercise variations. For example:
Week 1: 3 sets of 8 push-ups
Week 2: 3 sets of 10 push-ups
Week 3: 3 sets of 12 push-ups
Week 4: 3 sets of 15 push-ups or 4 sets of 12
Week 5: 3 sets of 10 decline push-ups
Week 6: 3 sets of 12 decline push-ups
Alternatively, you can keep the regular push-ups but add a weight vest or backpack with books
Examples of progressive overload in action
Here are some other examples of how you can apply progressive overload to your training:
- Increase the weight lifted (e.g., using a weighted vest for push-ups or squats)
- Increase the number of reps or sets performed
- Decrease the rest time between sets
- Perform the exercises with a slower tempo or more controlled form
- Add an extra training day per week (e.g., going from 3 to 4 workouts per week)
The importance of using a tracking system
I’m not joking around when I say not using a progress tracking system is one of the dumbest mistakes I see people make when training. It is impossible to remember EXACTLY what reps you did in your last workout. So, how do you know what you have to beat? Basically, you don’t. You’re just guessing. That’s why so many guys quit their training because they don’t see consistent gains.
In complete contrast, all GTW members are given our unique progress tracking system. This helps members stay on track with their progress. And importantly, they know exactly what they have to acheive in every set their perform. They never have to guess. This eliminates mistakes. And ensures regular progress in every workout. And this is the secret sauce why GTW members acheve such awersome results.
If you want to join the group of high achievers – Join GTW HERE.
Each workout, you’ll log your workouts and track your progress in terms of reps, sets, and exercise variations. This allows you to see your progress over time and make adjustments as needed to keep challenging yourself. Then every Sunday I will check your progress and give you feedback.
Incorporating the Workout Plan into a Busy Lifestyle
Tips for making time for workouts
One of the biggest challenges of starting a new workout plan is finding the time to fit it into your busy schedule. Here are some tips to help you make time for your workouts:
Schedule your workouts in advance and treat them like any other important appointment.
Break your workouts into shorter sessions if needed (e.g., two 15-minute workouts instead of one 30-minute workout).
Wake up a little earlier or use your lunch break to squeeze in a quick workout.
Involve your family or friends and make your workouts a social activity.
Strategies for staying consistent with the plan
Consistency is key when it comes to seeing results from your training. Here are some strategies to help you stay consistent with the GTW bodyweight workout plan:
- Set specific, measurable goals and track your progress regularly
- Find an accountability partner or join an online community for support and motivation
- Reward yourself for reaching milestones or sticking with the plan for a certain number of weeks
- Focus on the process and the daily habits, rather than just the end result.
Remember that it’s okay to have off days or miss a workout occasionally – just get back on track as soon as possible.
Modifications for different schedules and commitments
The GTW bodyweight workout plan is designed to be flexible and adaptable to different schedules and commitments. Here are some modifications you can make:
If you can only train twice per week, do full-body workouts on non-consecutive days.
If you’re short on time, focus on compound exercises that work multiple muscle groups at once (e.g., squats, push-ups, rows).
If you’re traveling or don’t have access to equipment, focus on bodyweight exercises that can be done anywhere (e.g., squats, lunges, push-ups, planks).
If you’re dealing with an injury or limitation, consult with a qualified professional to modify the exercises as needed.
Two great articles on Progressive Overload I’m sure you’ll get a lot of value from – HERE and HERE
Final Thoughts On Training to Failure
In this article, we’ve explored the concept of training to failure and whether it’s necessary for optimal muscle growth.
While training to failure can be an effective tool for experienced lifters, it’s not essential for making progress, and may even be counterproductive for beginners or those over 40.
The key is to focus on consistency, progressive overload, and proper form, while allowing for adequate rest and recovery.
If you’re ready to take your muscle-building efforts to the next level, the GTW bodyweight workout plan is a great place to start.
By applying the principles of progressive overload and consistency, you can make steady progress and achieve your goals, even with minimal equipment and time.
Remember to start where you are, focus on proper form, and listen to your body’s feedback. With patience and persistence, you can build the strong, muscular physique you’ve always wanted.
Building muscle takes time, effort, and dedication, but it’s a goal that’s achievable for anyone, regardless of age or experience level.
Make sure you focus on the fundamentals of resistance training, nutrition, and recovery, and staying consistent with a well-designed plan like the GTW bodyweight workout.
Then you can make steady progress and transform your body and health. Remember, it’s not about perfection, but about showing up each day and doing your best.
With the right mindset and approach, you can unlock your full potential and achieve the muscle growth you’ve always wanted.
And that’s why the GTW Muscle Building Strategies For Men Over 40 is such a valuable resource.
However, it’s important to remember that the key to success lies in consistency, progression, and proper form.
That’s why the FREE GTW Muscle Building Strategies For Men Over 40 is such a valuable resource.
Click this link HERE to download your free copy of the GTW Muscle Building Strategies For Men Over 40, into our GTW style of fitness training…perfect for busy men over 40.
If you’ve enjoyed this article, I’d really appreciate it if you would leave a comment and consider sharing with like minded mates.
Your support is vital, and I can’t wait to hear about your progress towards becoming a way better version of yourself…
Fitter — Stronger — Happier
Coach Greg
Grey Top Warriors
FAQ About Training to Failure
Here are a few common I get asked frequently about training to failure and optimal muscle growth:
Q: Can I still build muscle if I neglect training to failure?
A: Yes, you can still build muscle without training to failure. In fact, recent research suggests that training just shy of failure (1-3 reps in reserve) may be just as effective for muscle growth, while reducing the risk of overtraining and injury.
Q: Is training to failure dangerous?
A: Training to failure can be safe if done with proper form and technique, and if you’re an experienced lifter who knows your limits. However, it can also increase the risk of injury, especially if you’re using heavy weights or complex exercises. It’s important to listen to your body and prioritize safety over ego.
Q: How often should I follow the training to failure principle?
A: If you choose to train to failure, it’s best to do so sparingly and strategically. Aim for no more than 1-2 sets per exercise, and no more than 1-2 exercises per muscle group. Avoid training to failure on every set or every workout, as this can lead to overtraining and burnout.
Q: Can I do the GTW bodyweight workout plan if I’m a complete beginner?
A: Yes, the GTW bodyweight workout plan is suitable for beginners, as it includes modifications and progressions for different fitness levels. However, if you’re completely new to exercise, it’s always a good idea to consult with a qualified professional to ensure proper form and technique.
Q: Can I add weights to the bodyweight exercises?
A: Yes, you can add weights to the bodyweight exercises to increase the challenge and promote progressive overload. Some options include using a weighted vest, holding dumbbells, or using resistance bands. Just be sure to start light and focus on maintaining proper form.
Q: What if I miss a workout or have to take a break from the plan?
A: It’s okay to miss a workout occasionally or take a break if needed. Life happens, and it’s important to be flexible and adaptable. If you miss a workout, just pick up where you left off and try to stay consistent moving forward. If you need to take a longer break, aim to maintain some level of activity and gradually ease back into the plan when you’re ready.
Q: How much protein do I need to build muscle when training to failure?
A: To support muscle growth and recovery, aim for 1.6-2.2 grams of protein per kg of body weight per day. For example, if you weigh 80 kg (176 lbs), you would need 128-176 grams of protein per day. Good sources of protein include lean meats, fish, eggs, dairy, beans, and legumes.
Q: Should I track my macros or calories?
A: Tracking your macronutrient intake (protein, carbs, and fat) and total calorie intake can be helpful for ensuring you’re getting enough nutrients to support muscle growth and recovery. However, it’s not essential for everyone, and some people may find it stressful or overwhelming. If you’re new to tracking, start with a simple approach of focusing on hitting your protein target and eating mostly whole, nutrient-dense foods.
Q: What are the best supplements for muscle growth?
A: Some of the most evidence-based supplements for muscle growth include:
- Whey protein powder: Whey protein is a convenient way to increase your protein intake, especially post-workout.
- Creatine monohydrate: I love creatine. Creatine has been shown to increase strength and muscle mass when combined with resistance training.
- Beta-alanine: May help improve endurance and reduce fatigue during high-intensity exercise.
- HMB (beta-hydroxy beta-methylbutyrate): I’ve been experimenting with HMB for about a year now. I’ve found it’s great for reducing muscle breakdown and improving my recovery after intense training.
However, it’s important to remember that supplements are just that – supplements to a well-designed training program and nutrition plan. They can’t replace the hard work and consistency required for real progress.
Q: Are there any supplements that can boost testosterone naturally?
A: Some supplements that may help support healthy testosterone levels include:
- Vitamin D: Low levels of vitamin D have been linked to lower testosterone levels. Aim for 1000-2000 IU per day, or get your levels checked by a doctor.
- Zinc: Zinc deficiency has been associated with lower testosterone levels. Good sources include oysters, beef, and pumpkin seeds.
- Magnesium: Magnesium plays a role in testosterone production and may help improve sleep quality, which is important for testosterone levels. Good sources include leafy greens, nuts, and seeds.
- D-Aspartic Acid: This amino acid has been shown to increase testosterone levels in some studies, but more research is needed to confirm its effectiveness.
- Tongkat Ali: A recent study published in the Tropical Journal of Natural Product Research found that three species of Tongkat extracts (Yellow, Black, and Red) increased testosterone secretion by 56.02 nmol/L (41.1%), 40.49 nmol/L (18.65%), and 36.99 nmol/L (10.93%), respectively. This highlights the potential of this herb as a natural testosterone booster.
It’s important to note that while these supplements may help support healthy testosterone levels, they are not a magic bullet and should be used in conjunction with a healthy lifestyle, including a well-designed training program, nutrient-dense diet, and adequate sleep and stress management.
Q: Can I do cardio on the same day as the GTW bodyweight workout?
A: Yes, you can do cardio on the same day as the GTW bodyweight workout, but it’s best to do it after your strength training session to prioritize muscle growth and strength. Aim for 20-30 minutes of moderate-intensity cardio, such as brisk walking, cycling, or swimming, to support fat loss and cardiovascular health.
Q: What’s the best time of day to do cardio for fat loss?
A: The best time of day to do cardio to lose stubborn body fat is whenever you can consistently fit it into your schedule. Some people prefer to do cardio first thing in the morning on an empty stomach, as this may help burn more fat. However, others may find that they have more energy and perform better later in the day. The key is to find a time that works for you and stick with it.
Q: How can I incorporate high-intensity interval training (HIIT) into the plan?
A: HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. It can be a time-efficient way to burn fat and improve cardiovascular fitness. To incorporate HIIT into the GTW bodyweight workout plan, you could do 1-2 HIIT sessions per week on non-strength training days. An example HIIT workout could include:
- 30 seconds of high-knees running in place
- 30 seconds of rest
- 30 seconds of jump squats
- 30 seconds of rest
- 30 seconds of mountain climbers
- 30 seconds of rest
- 30 seconds of burpees
- 30 seconds of rest
Repeat the circuit for a total of 4-6 rounds, depending on your fitness level and available time. Remember to warm up before and cool down after your HIIT session to prevent injury and promote recovery.
Q: What are the best supplements for reducing muscle soreness and improving recovery?
A: Some supplements that may help reduce muscle soreness and improve recovery include:
- Omega-3 fatty acids: These anti-inflammatory compounds may help reduce muscle soreness and improve joint health. Good sources include fatty fish, fish oil supplements, and algae-based omega-3 supplements for vegetarians and vegans.
- Tart cherry juice: Some studies have shown that drinking tart cherry juice before and after exercise may help reduce muscle soreness and inflammation, thanks to its high concentration of antioxidants and anti-inflammatory compounds.
- Turmeric: This spice contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties. Taking a turmeric supplement or adding turmeric to your meals may help reduce muscle soreness and improve recovery.
- BCAA: Branched-chain amino acids (BCAA) may help reduce muscle damage and soreness, particularly when taken before and after exercise. They can be found in protein-rich foods like meat, fish, and eggs, or taken as a supplement.
However, it’s important to remember that the most important factors for recovery are adequate nutrition, hydration, sleep, and rest. Supplements can support these efforts, but they can’t replace the fundamentals of good recovery practices.
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