00:06all right hi everybody I'm Paul Carter I
00:10wanted to open it up uh this YouTube
00:12channel that way as an O to my uh my
00:16good buddy John Meadows
00:18who opened all of his YouTube videos
00:22that way hi everybody John Meadows here
00:25and I wanted to uh start this one off by
00:28kind of honoring him with
00:31that I've been asked to do this a lot
00:34and I actually made a multitude of
00:35videos that I just ended up deleting
00:37because I just didn't like any of them
00:39and I wanted it to be like a very
00:42organic format where I just feel like
00:45I'm sitting and I'm talking to you guys
00:47about some of these topics and it's
00:49doesn't have to be so exact on
00:51everything but it's like a bunch of guys
00:54sitting around kind of talking about
00:57these subjects and it's not like so
01:00granular and so exact and that kind of
01:02stuff that is essentially what Chris and
01:04I do the podcast for is to get more
01:06nuance and more Gran granular with this
01:08stuff so for this channel what I really
01:11wanted to do was to be able to like get
01:14up have my coffee chunk you guys out you
01:17know like a 10-minute video or something
01:19talking about a simple topic and give
01:23you guys some practical information that
01:25you can take away from it as far as your
01:28programming as far as your execution
01:30give you some insight maybe on some
01:32places that you you think you feel stuck
01:34at so that is kind of the goal of this
01:36whe whether or not I keep doing this or
01:38not but that's where I'm going to start
01:40at my thought process is to Broach a lot
01:47common um issues that seem to plague
01:52these discussions in these round tables
01:54and even the research and the The Hive
01:56mine on what side they're on and what
01:58side the the research actually says say
02:01um what stuff is doing and so there's
02:05only a few topics really or there's
02:08there's kind of a limited number of
02:09topics I feel like people get stuck on
02:12and then debate really Minor Details or
02:15nuances in the data that ultimately
02:19don't seem to matter a whole lot when
02:21you get down to it especially when you
02:22start looking at long-term results uh
02:25versus short-term goals and then
02:27long-term goals Etc so forth and so on
02:31so the one that has really been a lit
02:38flame if you will over the past year and
02:41a half or so is training to failure and
02:44I think there's a a combination of
02:46reasons why training to failure uh the
02:50last couple of years has become such a
02:51Hot Topic number one there was kind of
02:54the Resurgence of Mike
02:55Miner I grew up on Dorian yat on Mike
02:59Miner Arthur Jones I did a ton people
03:02would ask me all the time like what do
03:03you think of Mike Wier stuff and it's
03:05weird because if they haven't followed
03:07me for very long or they don't know my
03:08history you know they don't know that
03:10they don't know that I came up and based
03:12my philosophies off gaining around the
03:16way doryan trained and his philosophies
03:18which kind of directly came from Mike
03:20Miner which were adopted over from
03:22Arthur Jones so the last few years the
03:24whole debate about training to failure
03:26has become a really big big big topic
03:29about whether or not that last rep and I
03:31think ultimately that's what we're
03:34getting into is like is that last rep
03:36super important that failure rep that
03:38task failure rep where you can do
03:40another one with good form where you
03:42can't get the full range of motion and
03:46even just defining task failure or what
03:48failure is is you know can be a whole
03:50Nuance topic but for defining what task
03:54failure is means you cannot do another
03:56rep in that form in that range of Mo
03:59motion so it's standardized that's how
04:01you standardize for Progressive overload
04:04so the idea that you need to add in drop
04:06sets or partials or any of that kind of
04:07stuff failure getting to task failure
04:10means you failed at doing that task or
04:13if you've been if you've trained long
04:14enough you'll know you won't be able to
04:16get another rep that's also a debated
04:19topic but if you've been training a long
04:21enough time you know when another rep is
04:24not possible and you don't actually need
04:25to attempt that that next rep and I'll
04:28argue with anybody to the end of the
04:29world world I know when I can I get that
04:31next rep somebody who's less trained
04:33maybe they need to go ahead and attempt
04:35those to kind of cultivate that ability
04:37to understand where that task failure is
04:40going to occur so the debate about
04:42whether or not we need to get reach that
04:44point in order to maximize muscle growth
04:47that's the one that continues on now and
04:49has for such a long period of time and
04:51I'll try to shed some light on the
04:54actual science behind it then the
04:56practical application of that as well so
05:00the other part that came out that kind
05:01of lit this whole thing up was there was
05:02The Meta analysis on training to failure
05:05and it showed the same thing that the
05:08made regression later the made
05:10regression is just a fancy way of saying
05:12hey we took your ma analysis and we
05:14found some other stuff we felt like
05:15should be included right so it's a a
05:17larger body of collective work that
05:19they're going to review so the ma
05:22analysis and the made regression what
05:24people gloss over and missed in my
05:26opinion in those things was that they
05:29found some commonalities that everybody
05:31should be able to walk away from and
05:32take and use in a practical application
05:35standpoint meaning you can take away
05:37some stuff from that research that will
05:39apply directly to your training what
05:42applies directly to your training there
05:43is what they found was with heavier
05:44loading that's like 88 to 80 uh 85 to
05:4988% of your one rep max didn't need you
05:52to get to task failure the same way
05:55higher repetitions did we'll call higher
05:57repetitions here in my opinion anything
05:59anything above 10 rips so some people
06:02again say that somewhere around um 8 to
06:0512 is moderate and above 12 is high or
06:07above 15 is high but we'll just say if
06:10you're getting above 10 or 12 reps we're
06:12going to call that a little bit higher
06:13rep range just for the Simplicity say
06:16we're going to call that a little high
06:17rep range and we're going to call pretty
06:20much everything uh eight and below nine
06:23reps I guess it's the the left out child
06:25of rep range training nobody uses a nine
06:30we're going to call 88 to 85 to 88% of
06:34your one rep max which is going to be
06:35somewhere around five reps is depending
06:38on the persan could be six so but it's
06:40going to be somewhere in that area but
06:42when you get above 10 reps what they
06:44found in the met analis and regression
06:46was the higher rep ranges looked like
06:49they needed you to get to task failure
06:52to maximize the hyperf results now
06:55there's a reason for this which makes
06:56all the sense in the world when you're
07:01accumulation of fatiguing mechanisms
07:04that build up over the course of those
07:06reps before a couple of things happens
07:09and that is there is a high enough
07:11degree of perception of effort that says
07:14hey do you want to keep going because
07:15it's starting to get really difficult
07:17and that difficulty is usually brought
07:19on by the increase in metabolites or
07:22cardiorespiratory demands Etc so forth
07:25so forth and so on but what ultimately
07:28is happening there is that we are
07:31increasing the amount of effort that is
07:34required to continue the set so in order
07:37to do that next repetition when it gets
07:40to that point we have to exert a higher
07:43degree of effort and when we exert a
07:45higher degree of effort there's a higher
07:47degree of motor unit recruitment that we
07:49recruit at that point so that's one of
07:53the things that happens the other thing
07:54that happens is that metabolites do help
07:57in slowing down contraction velocity so
08:00as we get into those higher repetition
08:02ranges and we have mechanisms that are
08:04saying hey this is getting harder do you
08:07want to continue and then we want to
08:08continue and then we give a voluntary
08:10effort to continue to recruit higher
08:13threshold motor units which control the
08:15larger fiber types now then we also have
08:19fatiguing mechanisms that are causing to
08:21the Slowdown of contraction velocity so
08:24we have a higher degree of cross
08:26bridging that is occurring between the
08:28actin and M and that is is what we think
08:30of as mechanical tension uh for those
08:33larger fiber types now when you use
08:36that's for lighter loads and we're doing
08:38higher reps so what it appeared between
08:41the meta analysis and meta regression is
08:44is that in order to get the maximum
08:46amount of hypertrophy out of those
08:48higher rep ranges we did need to go
08:51ahead and train to task failure an
08:54interesting note that I made on the
08:56podcast once was I said well if you're
08:58doing high res reps you're already
09:00getting all the fatigue that comes with
09:01the High Reps anyway might as well go
09:03ahead and get all the way to task
09:04failure and that's that's pretty much
09:07it now when using heavier loads it's not
09:11as important for a few reasons when
09:13using heavier loads you have full motor
09:16unit recruitment from the first rep so
09:19if you're using a 85 to 88% of your one
09:21rep max it takes a lot of effort from
09:24the very first rep to go ahead and move
09:27the load right so you're already getting
09:30recruiting all of the high threshold
09:32motor units from that very first rep
09:34which means when you're using an 85 88
09:3790% of a one rep max all of those fibers
09:40those largest fiber types are already
09:42going to be active and then the other
09:44thing is most of those contractions are
09:47already going to be involuntarily kind
09:49of slow and then they get slower very
09:52quickly rep to rep and then we've also
09:55basically reduced it's already going to
09:58feel difficult just because because of
09:59the fact that it is a heavier loading so
10:02we're already have increased that
10:04maximal tolerable perception of effort
10:06and again once that reaches its maximum
10:08threshold is when we reach task failure
10:11but getting back to the whole point of
10:14whether or not task failure is needed
10:16for a heavier load it does not seem to
10:20be um as needed because again we have
10:22full mod unit recruitment from the first
10:24rep so if we say take a five rep max
10:27load and we do four reps with it and we
10:29we just knock off that fifth rep what we
10:32tend to do is already get a sufficient
10:34degree of mechanical tension in those
10:37four reps and then that fifth rep a lot
10:40of times when we're training to task
10:42failure where we absolutely that last
10:45rep is just a grinder grinder grinder
10:46grinder grinder there is an inordinate
10:49amount of calcium ion overload into the
10:53muscle cell on that very last rep so it
10:56ends up kind of being a wash yes it
10:58isn't effective rep but it carries more
11:01fatigue with it than those sub the
11:04previous reps the subsequent
11:10so the fact is you don't have to train
11:15to task failure I think I used the word
11:17subsequent wrong there didn't I no
11:19proceeding right okay so I got it right
11:22no I did it wrong either way it doesn't
11:24matter I need more coffee so the point
11:30if you're training with heavier loads
11:32you want to go ahead and potentially cut
11:35off that top rep maybe you don't need to
11:38train test failure four or five reps um
11:41using a heavy load so four reps at a
11:44five rep max load um five reps at a six
11:47rep ma Max load I feel like those are
11:50kind of good areas to be in if you're
11:51going to train uh if you're going to
11:53train heavier the other thing I think
11:55that training heavier allows us to do is
11:57more adequately gauge our rir anyway um
12:01I think that rir takes a little bit of
12:04skill I think for people who have never
12:07train a failure you need to probably
12:09start training to failure so you can
12:11kind of cultivate that ability to
12:12accurately gauge your R and then after
12:15you've done that if you want to add in
12:17rir type work you're going to be a
12:19little bit closer to your true rir which
12:21I do think is important and the reason I
12:22say this is because even for myself
12:26knowing where one R is
12:29it can at times be slightly tricky but I
12:32I pretty much got one R down two R can
12:36be I think way trickier than one R and I
12:40don't think as many people can
12:43accurately gauge three r as they think
12:46they can so I personally would not
12:51recommend um training in a three R State
12:54I also think that you're just going to
12:56have to do way too many sets in order to
12:58get that sufficient amount of mechanical
13:00tension across those high threshold
13:02motor units um in order to get get the
13:06results that you're looking for but I do
13:08think you can work in the Realms of a 1
13:10to2 rir with heavier loading and spare
13:13yourself some fatigue and I think you
13:15can use a failure approach built into
13:18your Progressive overload to kind of
13:20gauge and see where your Progressive
13:24overload is happening or how fast it's
13:26occurring across those weeks in the m
13:29cycle so for a couple of weeks of a a
13:31one r a couple weeks of a two R have
13:34some methodology that you're using and
13:36then throw in a failure set every so
13:37many weeks so that you can kind of get
13:39an idea of okay here was my failure set
13:42with this load a few weeks ago here is
13:44my failure set with this load this many
13:45weeks Etc so forth and so on so I hope
13:49that gives you guys some practical stuff
13:52to work with as far as like you don't
13:55need to train the failure all the time
13:57every set doesn't need to be a train of
13:59failure there's nothing magical
14:02happening on that last rep whereas Mike
14:04B was like there's something magical
14:07that happens on the last rep when you're
14:09training to failure there's the Mach
14:11mechanical Machinery that gets turned on
14:14that causes muscle to grow that's not
14:16true um it's there's the all the
14:19mechanical Machinery that's happening
14:21it's happening on reps you know three
14:23reps out from failure two reps out from
14:25failure one rep uh away from failure
14:29yeah really just all depends on a
14:31multitude of other factors whether
14:32you're going to train lighter whether
14:33you're going to train heavier the amount
14:35of uh hard sets close to failure or two
14:38failure that you're going to perform
14:40your training status so beginners I
14:43think should probably train a failure
14:44they can recover faster more advanced
14:47guys probably don't need to train to
14:48failure um on every set I think that
14:51would actually probably be somewhat
14:52counterproductive so I hope uh these
14:55kind of give you some initial insights
14:57as to the whole should you you train to
14:59failure or should you not train to
15:00failure um and the answer to that really
15:03is it just depends hope you guys have a
