The 3 Steps To Total Muscular Failure

What is important is that you make sure your muscles are challenged in every workout if you wish for continued change in body composition (bigger/ more muscle). The Challenge refers to the level of Intensity of the workout. There are many ways to challenge your muscles and make it more Intense for them, to solicit change - e.g. increase weight, increase volume, increase time under tension, decrease rest periods, use different exercise variations, decrease rep tempo, drop-sets, rest-pause sets plus other set structures. However, there are ways in which the muscles fatigue that you absolutely must take advantage of for maximal muscle gain:

1. Positive Failure

This is when the weight cannot be lifted up anymore, Concentrically. When training alone this will be the time the set stops, as no more movement of the weight can occur. This is the first part of the exercise that will fail and is anatomically the weakest of the 3 steps to full muscular failure.

Increase Intensity By:

Incorporating a Rest/Pause Set on the last Set of each exercise.

2. Static Failure

This is when the weight cannot be held Isometrically any longer during the exercise, meaning it cannot be held in one position without lowering the weight. Isometric holds can be included at any part of the rep or set but are generally included only after reaching positive failure and started from the apex/ top of the movement. This will be the second part of the exercise that will fail and is the second weakest of the 3 steps to full muscular failure.

Increase Intensity By:

Incorporating an Isometric Hold to failure at the apex of the movement on the last rep.

3. Negative Failure