Latest / SOTA Personal Training Podcast / Should You Train to Failure When You Lift Weights? Fitness Coaches Explain

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Should You Train to Failure When You Lift Weights? Fitness Coaches Explain · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:09
  I'm coach Sean here with coach Phil.
• 0:11
  How we doing, Phil? I'm splendid.
• 0:14
  Very good. And today we're going to be
• 0:15
  talking about training to failure.
• 0:17
  Should you train to failure? Yes, no, maybe.
• 0:21
  So we're going to give you a yes or no answer.
• 0:23
  And then obviously we're going to break it down into a lot more
• 0:26
  detail after that. Stick around for that.
• 0:28
  But Phil, yes, no, maybe. So train to failure.
• 0:32
  No, no, this is the second time I've asked this and I want to
• 0:35
  change it, but I'm going to be authentic.
• 0:36
  I'm going to still say no 'cause the last one got deleted.
• 0:39
  No, with a big asterisk. We're going to get into the
• 0:41
  nuance. Go ahead, go ahead.
• 0:45
  OK, well, this is going to be the most controversial thing
• 0:50
  that I've ever said on the Internet.
• 0:52
  Wow. But I'm going to say yes, you
• 0:56
  should train to failure. Most people should train to
• 0:58
  failure, train to failure. And I'm going to go a lot more
• 1:01
  into detail and what I mean by that, OK?
• 1:03
  So because I've gone back and forth with this over the years
• 1:07
  in like the way I give fitness advice, OK, So we're going to
• 1:10
  break down first what we mean by failure training, OK?
• 1:12
  We're going to talk about how it relates to your different goals
• 1:15
  that you may have. We're going to talk about what
• 1:16
  exercises are good to train to failure on and which ones might
• 1:20
  not be so good to train to failure on and then just some
• 1:23
  other considerations, times that you shouldn't, etcetera, right.
• 1:27
  OK. So Phil, how do you define
• 1:29
  failure training? And, and I think that is the
• 1:31
  separating agent for me and a lot of their coaches, when we
• 1:35
  talk about what is failure, you know, is it, you know, you're
• 1:38
  screaming, you're red in the face, you got blood vessels
• 1:40
  bursting out of your temples. Like, is that failure 'cause I
• 1:43
  think a lot of people do think that's, that's failure.
• 1:46
  I'd like to go by what we call technical failure, which is you
• 1:49
  leave basically one or two reps in the tank, but those last one
• 1:51
  or two are very slow. That's what we define is that
• 1:55
  the right mechanical tension, you're, you're pulling just as
• 1:58
  hard as you were for the previous 8 or 10 reps and it
• 2:00
  starts to slow down. But you can still mean your
• 2:03
  Tain, your form. And it you get to a point where
• 2:05
  you're like, I don't think I can do anymore.
• 2:07
  That's it. You don't have to go until you
• 2:08
  can't, you know, move your arms or legs.
• 2:11
  I like to go until the client drops an F bomb.
• 2:14
  That's actually. If there's not an, if there's
• 2:16
  maybe. They're one in the same.
• 2:17
  It's perfect place. Is one in the same?
• 2:19
  Probably. If there's sometimes I joke
• 2:21
  around in here and like I say that you know, no set is
• 2:23
  complete until it ends with a swear word.
• 2:25
  If you're not cursing at us, we are not.
• 2:26
  Doing our job. Not even close.
• 2:29
  They're going to curse anyway. Probably you want to do this.
• 2:33
  Today, no. All right, we're going to do it
• 2:35
  anyway. Exactly.
• 2:36
  Yep. So like, yeah, Phil already kind
• 2:40
  of gave an example, but yeah, like mechanical failure, just to
• 2:42
  give an example. Like I want you guys to picture
• 2:45
  this, OK? I want you guys to picture that
• 2:46
  you're like working out here in the gym 'cause we know most of
• 2:48
  our people who listen to this are our members here at SODA and
• 2:50
  we're going to take a very simple exercise.
• 2:52
  Let's take the lap pull down, K? Most people know the lap pull
• 2:55
  down. This is a very good exercise to
• 2:57
  go to failure on, by the way. It's a very safe exercise to
• 2:59
  train to failure on. OK, so you're pulling right.
• 3:02
  You got that bar. Maybe it's a wide grip, maybe
• 3:04
  it's a narrow grip, whatever, but but you're pulling down,
• 3:06
  you're pulling down through the elbows, K, you're pulling down.
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  You get the bar to where it touches the top of your chest
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  and then you go all the way back straight up to the top straight
• 3:14
  in those arms. K, that's a full Rep.
• 3:16
  You do as many reps of those as you can.
• 3:18
  I'm like doing it as I as I record the podcast.
• 3:20
  He's like he is. He's.
• 3:22
  Just like gritting his teeth facial.
• 3:24
  Expressions. I want you.
• 3:25
  I want you guys to do this with me, OK?
• 3:27
  Do this if you're listening in the background, OK, Just bring
• 3:29
  those arms up. Pull down, squeeze through those
• 3:32
  elbows. If you're doing this in the
• 3:33
  office or sitting on the bus, probably don't do this, OK, But
• 3:35
  but OK, picture that. Pull down.
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  OK, You squeeze those elbows once you get to the point where
• 3:41
  you cannot get the bar to touch the top of the chest anymore,
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  that's when you're at failure. You're pulling down and you
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  can't quite get it down all the way, and then you just go
• 3:50
  straight up to the top, OK, That is a set to failure, basically.
• 3:54
  And you can do that same thing on pretty much any other
• 3:56
  exercise. OK, so that's what we would
• 3:58
  consider technical failure, right?
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  And like, OK, here's the reason that I frame it the way I do now
• 4:06
  and I answer yes, 'cause like I said, I've gone back and forth
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  on this a lot over the years and a lot of people talk about the
• 4:11
  risks of training to failure. You know, you could risk injury,
• 4:14
  etcetera, right? The reason that I say yes, most
• 4:18
  people should train to failure air quotes here is because what
• 4:22
  I've found is that unless people have experience as being like
• 4:26
  high level athletes or something like that, most people don't
• 4:31
  really know what that extra gear is to where you're actually
• 4:35
  actually reaching the point of failure, right?
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  Like a lot of times I'll be training clients or just
• 4:40
  watching people in the gym and I'm like, I'm seeing someone do
• 4:43
  an exercise and I'm like, I know that he or she could do 20 to
• 4:47
  30% more weight than he or she is using on that exercise for
• 4:51
  the same number of reps They just don't know it yet.
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  You know what I mean? Like you just watch.
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  You know what I mean? You do this long enough, you
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  just watch. I'm like, they haven't really
• 5:00
  found that extra gear yet. We got to learn how to take it
• 5:02
  up another notch. So a lot of times when people
• 5:05
  think they're hitting failure, they're not actually.
• 5:08
  Yeah, you don't know until you've kind of hit the ceiling.
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  You're like, wow, OK, that was that was an all out set.
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  But until you you test it. Here's my metaphor.
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  Test. You're a dark room.
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  You throw a ball up. You don't know until you throw
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  it. And you're like, OK, there it
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  is, right. And so we have to stay, you
• 5:23
  know, we want to stay in that low range when you start, but
• 5:25
  eventually we want to find it and you're going to do it here
• 5:28
  with us. You're going to be safe.
• 5:29
  We're going to help you with the form, you know, spot your lip.
• 5:32
  We're going to make sure that you don't, you don't get
• 5:34
  injured, but we want you to get comfortably uncomfortable in
• 5:38
  that zone. Yes, exactly, because most
• 5:40
  people just in terms of goals like what in what goals, In what
• 5:43
  context should you be training to failure?
• 5:45
  Well, anytime you truly want to get stronger or I would even
• 5:49
  argue you want to do body recomposition, meaning you want
• 5:52
  to, you know, ideally build some muscle and burn body fat, you
• 5:55
  should be training to failure pretty often, right?
• 5:58
  And so, you know, because like most people, most people who
• 6:03
  work out, you know, they, they want to get stronger.
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  And it's very, very important, it's very important to try to
• 6:08
  lift heavy, lift heavier than you think you can, try to build
• 6:11
  as much muscle as possible. And I mean as much muscle as you
• 6:14
  possibly can. This goes for that 20 year old
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  kid who's trying to bulk up to make the college football team.
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  And this goes for that 50 year old guy or, or lady who is like,
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  I just want to be strong and old age.
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  You should train to build as much muscle as you can every
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  time you come into the gym because muscle is freaking hard
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  to put on. Ask anybody who has made a
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  concerted effort at this. It is really freaking hard to
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  put on muscle. OK, You can train as hard as you
• 6:40
  can. Eat your protein every day, get
• 6:42
  to bed by 9:30 PM every night, and you'll maybe gain like 4 lbs
• 6:47
  of muscle every year that you do it right.
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  It's really hard. Yeah.
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  And it's very valuable for any goal that's related to strength,
• 6:56
  longevity, especially body recomposition, hypertrophy.
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  You want to show off some definition, right?
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  We. Got to have muscle.
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  We got to have muscle and to do it we got to be pushing pretty
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  close to failure pretty often. So for all intents and purposes,
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  just trained to failure to do that exactly.
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  So I mean way more efficient too.
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  A lot of people will come in and they've been working out for
• 7:20
  years on their own. And we do this first demo
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  session and we do a couple sets of things, right?
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  And sometimes they're sore the next day because they haven't
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  quite pushed that hard or they didn't know they could.
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  So that's a big part of our job is say, hey, I think he got more
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  in the tank, you know, and here we say, you know, we're going to
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  go for 11:50 reps. But if you can do more, I want
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  you to do as many as you can until we it starts to slow down
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  until it gets tough. It's good to do that with a
• 7:46
  lighter weight to start so you can get used to form.
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  We're not going to do a 5 Rep or A1 Rep Max deadlift in your
• 7:52
  first week, but it's it's something that you want to reach
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  if you're just starting, even later, you know at some point
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  you want to periodically test those heavier, heavier lifts.
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  And again, you do it often. That form is going to be glued
• 8:07
  into your brain. You're going to know it.
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  Your body will know, you'll build the proprioception and
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  you'll be a OK. Those big words get that
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  proprioception coming in. Got that proprioception, Yeah.
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  And God, I have so many tangents I could do on this and just like
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  you do, OK, like just to give another example, because I want
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  to just let's just get into like some of the exercises that are
• 8:27
  good to do it on that are not good to do it on, OK?
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  So like lat pull down, for example, great.
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  Like any pulling, honestly, like back exercises are great.
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  Maybe This is why Coach Blake's lats are so freaking jacked.
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  Enormous. Easy to train to failure on the
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  back. Got Wings?
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  Back he's got wings he's like Red Bull and he and he he like
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  he trains back every he loves back training it's like it's
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  back day it's always back day right it's.
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  Always that low. You can.
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  No, not really. It's like I'm gonna hit some
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  back. Anyway, but no, it's like back
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  exercises are great to train a failure on.
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  A lot of pulling with cables, very safe to train a failure on.
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  Now the heavy compound lifts with barbells, not so much,
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  especially if you don't have that much experience.
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  OK, so like squats, deadlifts, not a great idea, right?
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  Which we can go into more detail on if needed.
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  But then I was going to talk about some of like the pressing
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  exercises. You know, those ones can be a
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  little tricky. They're a little tricky, yeah.
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  Don't go in there and train a failure on a barbell bench
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  press. It's your first time in the gym,
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  you don't have a spotter or trainer.
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  You'll get stuck. Yeah, you'll get stuck and
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  you'll get stuck under the guillotine press where the
• 9:28
  barbell is on your neck, and that's not what you want.
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  Is that ever? Happened to you before.
• 9:32
  On No, I have, you know, knock on wood.
• 9:35
  Is there any wood around here? I've never actually failed the
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  barbell bench press on my own, Yeah, but damn, I've come close.
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  I think there's. Controls that'll tell you, I bet
• 9:42
  your form slipped a little bit right?
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  Your elbow kind of shot out. You're like, well I'm gonna die
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  if I don't get this up right now.
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  So I never put the, I never put the clips on when I was doing
• 9:51
  that 'cause I'm like, if, if it hits the fan, I can just dump
• 9:54
  them left and right and I don't have to roll it down myself.
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  Like a, I don't know, like a fruit roll up, you know, you've
• 9:59
  seen people do that. They're like all the way down
• 10:01
  their body and it's dangerous and it's not good.
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  So don't do that. Some of the closest times I've
• 10:07
  come to failing on a bench press are probably when I'm competing
• 10:10
  with Austin from BAM next door. Dangerous.
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  Game I know and he and I are like let's see who can do 275
• 10:17
  for the most reps and it was like oh, the middle of a random
• 10:19
  session and I did like no warm up and I'm like all right, 275
• 10:22
  let's go, you know and I think he got like 5 and I got 3.
• 10:25
  Yep, it's like a do what we say. Don't.
• 10:27
  Don't we do what we do sort of thing?
• 10:29
  You got to hurt yourself. 101 poker right up there with no
• 10:32
  warm. Up but here's this here's
• 10:33
  actually a really positive note on that is you know your body
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  well enough that you knew you were going to be OK, it was just
• 10:38
  going to be tough because you've lifted heavy.
• 10:40
  You still shouldn't do it but right.
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  But like, having the comments to be like, yeah, I can do that,
• 10:44
  and I'm fairly certain I'm not going to hurt, you know,
• 10:47
  something. Yeah, Yeah, exactly.
• 10:49
  And, and just like so to talk about pressing movements in
• 10:51
  general, well, OK, let's talk about an exercise we have a lot
• 10:55
  of people doing here, which is the incline dumbbell bench
• 10:57
  press, one of our standards, OK? 30° incline dumbbell, not
• 11:00
  barbell bench press, OK. And honestly, I could talk about
• 11:03
  this exercise for like 2 straight hours, OK?
• 11:07
  It's arguably my favorite exercise to do with myself and
• 11:10
  with clients, you guys. Talk about it A.
• 11:12
  Lot, yeah, and for good reasons. For good reasons, right?
• 11:16
  And because, I mean, OK, if you're looking to have a strong
• 11:19
  upper body, there's probably nothing better that's going to
• 11:21
  hit a combination of your chest, your shoulders, your triceps,
• 11:24
  etcetera, right? And it just feels really
• 11:27
  freaking great. Yeah, there's some big things
• 11:29
  up. Like literally there.
• 11:31
  I mean there are maybe 2 feelings in the in the world
• 11:33
  that are better than lifting heavy on the incline dumbbell
• 11:36
  bench press and we don't need to go into what we can.
• 11:37
  Say that on the spot, but. Incline dumbbell bench press.
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  And this is where I want to like make a point about training to
• 11:43
  failure because this is an exercise I have pretty much
• 11:45
  every client of mine do, unless they got like a broken shoulder
• 11:48
  or something. And very rarely do I see someone
• 11:51
  who comes in and without me pushing them will lift the
• 11:54
  weight that's actually appropriate for them.
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  You know what I mean, people? Are way stronger than they think
• 11:58
  they. Are on.
• 11:59
  That list in a lot of them. And just to like give some some,
• 12:01
  you know, regular guiding principles here, like if you're
• 12:03
  a woman, you know, anywhere, I don't know, 20 to 50 or 60 years
• 12:07
  old or even older. If you've been training like
• 12:10
  incline dumbbell bench press, if you get up, you know, doing 20
• 12:12
  fives, maybe 30 or even 35 LB dumbbells, you're getting,
• 12:16
  you're doing good, you know, really strong on that for guys,
• 12:19
  you know, we want to be 4550 LB dumbbells and above on that one
• 12:23
  in general, right? You're not going to do it the
• 12:25
  first time, but with a little training, right?
• 12:27
  But it's one of those exercises where when we talk about failure
• 12:30
  training, a lot of times I'll see people in here and we tell
• 12:32
  them to do three sets of 10 something, right?
• 12:35
  This you know if you're if you're a member here, especially
• 12:36
  if you do small groups, undoubtedly at some time in your
• 12:39
  programming. I've had incline dumbbell bench
• 12:41
  press and it tells you to do 3. Sets 10 right?
• 12:44
  And so sometimes, again, this is one of the little flaws in like
• 12:47
  the way we program things. But I have a little beef with
• 12:51
  the three sets of 10 scheme because if I do a weight that I
• 12:55
  can do the first set 10 reps and I'm truly going hard, I ain't
• 13:00
  getting No 10 reps for the second and third set with that
• 13:02
  same weight, right? Like it's maybe 1086, maybe 10
• 13:06
  and then eight and then six. OK, even if I'm, you know,
• 13:09
  interchanging other exercises and resting legitimately like 3
• 13:12
  minutes before I do the next set of it, I'm not getting 10 again,
• 13:15
  if I tried really hard on the first set.
• 13:17
  Now some people do do a little bit better on their second set
• 13:20
  than the first set, etcetera, because they're like more in the
• 13:22
  rhythm, whatever. But the point is like, if you
• 13:24
  can do 10 good reps for three sets of something, we probably
• 13:28
  didn't go hard enough. No, it wasn't.
• 13:30
  Yeah, it was. The first of those you know.
• 13:32
  And I think maybe some of the things I want to communicate
• 13:35
  about that 10 Rep is we're trying to have you find that
• 13:38
  failure point at 10. And we know it's going to be
• 13:40
  different and that's why we can adjust those numbers.
• 13:43
  But we don't want to necessarily say do 12 and then do 10 and
• 13:46
  then do 8 because people, I think people will get a little
• 13:48
  confused about what they grab and how much more they should
• 13:51
  grab. So we just say grab a weight, do
• 13:53
  as many as you can, write that number down.
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  And we want by that third set to be 10.
• 13:57
  So it's hitting the right intensity.
• 13:59
  So that's like a really good clarifying point with yeah, it's
• 14:02
  a 3 by 10, but you're not probably going to get 3 by 10.
• 14:06
  You shouldn't. To your point, you should.
• 14:08
  The last set should be like 6-8 and it should be really tough.
• 14:12
  Yes, shouldn't feel like the first one.
• 14:14
  Yep, like I want to make this APSA to all of my small groupers
• 14:17
  and large groupers who are listening to this, OK?
• 14:19
  I want you guys to fail at 7 or 8 reps more often, OK?
• 14:23
  If your iPad says 10, if the TV up in there says to do 10, I
• 14:27
  want you to fail at 7 or 8 more often 'cause that's how we get
• 14:31
  stronger, OK? Is when we push ourselves, not
• 14:32
  when we just do 10 or 12 with a kinda easy weight all the time.
• 14:36
  Oh, 'cause people, I think good. They say, well, grab a weight
• 14:38
  that feels kind of medium. They say I'm gonna 10 with this
• 14:41
  and then they do their 10. They're like, OK, and they set
• 14:43
  them down. It's like, well, well what did
• 14:45
  that last couple reps look like? Like it it, it should look a
• 14:49
  certain way and it should look like what we're talking about
• 14:52
  right here. It should be slow and heavy and
• 14:54
  pretty grueling. Yep, exactly.
• 14:57
  That's that's where it should be.
• 14:59
  Do you have any exercises to add to the list of key ones that you
• 15:02
  would or wouldn't train to failure with?
• 15:04
  The pulling ones, to your point, are very like, you can crank
• 15:06
  those out because the only thing you're not gonna be able to do
• 15:09
  is just move your shoulder blades.
• 15:11
  If you've got any sort of tennis or golfer elbow or any
• 15:14
  inflammation in your hands or elbow, pulling might be tricky.
• 15:18
  Vertical pulling for some people if they lack any overhead range
• 15:22
  of motion. There's a little bit of internal
• 15:24
  rotation that happens in the shoulder with that one.
• 15:25
  Can be kind of tricky, but if you just lean back a little bit
• 15:29
  it keeps the range of motion and the line of force good.
• 15:33
  Just like the incline press. For all the same reason the
• 15:36
  incline press is better than just doing maybe a vertical and
• 15:38
  horizontal push. It's in the middle so almost
• 15:41
  everyone can do it. Same thing with the pull.
• 15:43
  But no, I agree with everything else.
• 15:45
  There's definitely someones I wouldn't do, but I think we kind
• 15:48
  of covered that. It's like anything with a
• 15:50
  barbell where if you come down and you get stuck, you're in
• 15:54
  trouble. So that would be anything that
• 15:57
  whereas weight is resting on your upper back or neck.
• 16:00
  Perhaps deadlifts definitely you can get to a point where you can
• 16:04
  grind out some reps after some years of experience, but now
• 16:09
  those ones you just want to. It can be heavy but leave a
• 16:11
  couple in the tank for sure. Sure, how about walking lunges
• 16:15
  to failure? Just people lying on the.
• 16:17
  Condition. That's a conditioning exercise.
• 16:19
  We all know that. OK, now this actually, I said
• 16:22
  the most controversial thing I've said on the Internet
• 16:24
  earlier. You might have just said the
• 16:25
  most controversial thing you've said on the Internet right
• 16:26
  there. You don't think it's a strength
• 16:28
  exercise? You don't think it's a
• 16:29
  hypertrophy exercise? You don't think it's a booty
• 16:31
  builder? No, but The Walking lunges for
• 16:33
  20 reps with the heavyweight is a a grueling battle with the
• 16:37
  forces of nature in our body and space.
• 16:41
  OK, because it's it's heavy and you're like, OK, I'm balancing a
• 16:44
  little bit. And then you you get to 10 and
• 16:45
  you turn around and you're like, oh, no, I'm breathing, I'm
• 16:48
  breathing heavy. And then you get to 12 and then
• 16:51
  14 and your head starts and you start losing your color vision
• 16:55
  and you're like, Oh my God, by that last one, throw those
• 16:58
  weights on the ground. You say never again.
• 17:01
  And that's that's those are my thoughts.
• 17:04
  Dude, so yesterday, yesterday, this is exactly what happened
• 17:08
  because I usually I never mentioned clients by name in
• 17:11
  these episodes. Very rarely, right?
• 17:13
  So it's it's Tuesday afternoon and we know who comes in Tuesday
• 17:16
  afternoons, especially if Coach Blake is listening to this,
• 17:19
  right? But we got it.
• 17:20
  We got his client whose name starts with AC.
• 17:23
  I'll say that, OK. And then my client whose name
• 17:25
  starts with an S and then and C&S are very good friends,
• 17:28
  right? And it feels like in his head
• 17:29
  right now, who are we talking about here?
• 17:31
  You've got C and and S, OK, Blake's client, C and my client
• 17:35
  S, and they're good friends and they banter out there on the gym
• 17:37
  floor. Oh, yeah, yeah, yeah.
• 17:38
  And now Phil knows who we're talking about.
• 17:39
  And I hope they listen to this because they know who we're
• 17:41
  talking about. I should just say their names.
• 17:42
  It's just going to be weird and keep calling them C&S.
• 17:44
  But anyway, that works. So C just gets his ass whooped
• 17:47
  every time because he likes it. Like he wants Blake to train him
• 17:49
  like that. And S doesn't really like to
• 17:51
  train that hard, but he just likes to watch C get his ass
• 17:54
  kicked by Blake, who's training him.
• 17:55
  Right. And so yesterday, C came in for
• 17:58
  the ass whooping of all time. It was.
• 18:01
  It was like legitimately the hardest.
• 18:02
  Workout. Ever he was on vacation or
• 18:03
  something? He'd been on vacation for a
• 18:04
  week, and he's like, Blake, I need you to destroy me to make
• 18:06
  up for all that I just did or whatever.
• 18:08
  And what did he say? He's like, I was moving and then
• 18:10
  I think it was asked was like, yeah, he had Mai tais or
• 18:12
  something, right? You mean like mojitos?
• 18:13
  He was giving him shit. It was great.
• 18:16
  And so anyway, client C is doing The Walking lunges and it like
• 18:19
  it looked like it was worse than what you're just describing.
• 18:22
  Like he's not pass out and he legitimately did do like a
• 18:25
  dumbbell throw at the end. He's like, I'm done with this
• 18:28
  damn thing and just throws it on the ground.
• 18:31
  Yep, that means you're doing them right.
• 18:32
  But he was doing The Walking lunges.
• 18:34
  It was beautiful. It was beautiful.
• 18:36
  And it looked like freaking torture.
• 18:38
  By the way, anybody else listening to this podcast who's
• 18:41
  like, I don't know if I'm going to work out with these soda
• 18:43
  people? We're nice for the most part,
• 18:45
  OK? We're not going to kill you with
• 18:47
  walking lunges. Just every now and then a client
• 18:49
  asks to be trained really hard, at which point we will.
• 18:52
  Right, yes. And for the people we're talking
• 18:54
  about specifically, Mr. C is he's been, he's been doing that
• 18:58
  for a long time and he's dramatically shifted his body
• 19:01
  composition. Yes, he's got a great job, such
• 19:03
  great results that he's like, well, it works.
• 19:06
  Dang it, I guess I gotta. I gotta keep doing it give.
• 19:09
  Me, those dumbbells we get walking, No.
• 19:12
  It was great, man, time freaking runs out on this fast.
• 19:15
  We're almost like running out of time.
• 19:17
  I was going to just talk through situations where we should or
• 19:19
  shouldn't train to failure. Don't train to failure if you're
• 19:22
  battling any sort of injury, OK, Take things light and slow.
• 19:25
  If you're kind of sick or anything like that, I'm always
• 19:28
  encourage people like if you're a little sick but not that sick,
• 19:30
  just, you know, just work out anyway.
• 19:32
  But don't go that hard. Go 60% intensity, whatever.
• 19:35
  You know, if you're super sleep deprived, same thing increases
• 19:38
  the injury risk. If you're trying to train to
• 19:39
  failure and you're sleep deprived, what other situations
• 19:42
  do you say don't? There's situations where people
• 19:45
  under like a very high amount of stress where there's
• 19:49
  implications with like a nervous system and recovery.
• 19:52
  Those things might take that intensity rating down, right,
• 19:56
  Instead of maybe working at that 7 or 8 average out of 10 with a
• 20:01
  tough set being closer to 9, right?
• 20:03
  Yeah. Maybe drop that down one or two
• 20:05
  notches just that day until you get your sleep back on track and
• 20:09
  just get things aligned, yeah. And don't go to failure if it's
• 20:12
  your first workout ever. I mean, you're going to be sore
• 20:15
  for. A while, yeah, you're not going
• 20:16
  to come back, but in general, you know.
• 20:18
  A lot of people only do first time.
• 20:20
  They're like, Nah it wasn't too bad.
• 20:21
  And then I'm like, I'm going to talk to you tomorrow.
• 20:23
  Let's see how you feel. And then sure enough, they're
• 20:26
  like, Oh yeah, no, I, I felt it for two days from, you know, 2
• 20:31
  sets in some cases because it's new again.
• 20:33
  So give it a couple weeks and your body will adapt.
• 20:36
  And then you can kind of choose when you want to be sore or how
• 20:39
  sore you want, but you don't have to chase it.
• 20:42
  It's just a byproduct of good training.
• 20:44
  Yep, I like it. I'm going to let you close this
• 20:47
  one out with any final thoughts you have.
• 20:49
  I got a client coming in here we're going to go train to.
• 20:51
  Failure do 20 walking lunges but.
• 20:54
  You finish it out, yeah. Absolutely no.
• 20:57
  The the last thing I want to mention was talking about, you
• 20:59
  know, that failure point and hesitancy with hitting that
• 21:01
  failure point due to what we might call pain.
• 21:06
  So there's pain and then there's discomfort.
• 21:08
  And a lot of times separating that line can be a little tricky
• 21:11
  if you're, if you're new or if you've been doing this for a
• 21:13
  while. And so when you train heavy and
• 21:16
  you feel discomfort, we want to recognize is that like a, a
• 21:19
  sharp pain? Is it in my joint?
• 21:22
  So you're doing a pressing move. Does it feel like the muscles
• 21:24
  around that joint are just working really hard or is it
• 21:28
  something's kind of sharp? And this really, truly hurts
• 21:32
  because when you train specifically something in the 12
• 21:35
  to 15 range, you start to get a lactic acid burn.
• 21:39
  And that is just a normal byproduct.
• 21:41
  The way your your body's working, you're going to feel
• 21:43
  the burn, so to speak, especially with like high Rep,
• 21:46
  you know, arm and leg movements. It's going to be really
• 21:49
  uncomfortable, but it's not dangerous.
• 21:53
  So when you're in that situation, you actually want to
• 21:56
  look for that as a sign of proper Rep ranges or intensity
• 22:02
  towards the end. Not in every case, but just know
• 22:05
  that there is a difference. And if you're unsure, just ask
• 22:09
  your coach because we will come by and help you determine, hey,
• 22:12
  do we have to adjust something? Is this more joint or is this
• 22:15
  just how it feels? And if so, understand that's
• 22:19
  normal. So again, with everything, ask
• 22:22
  your coaches, we're here to help.
• 22:24
  If you're curious about how much more you can do, if you want us
• 22:26
  to spot you, grab your coach, ask them.
• 22:30
  Don't give us the eye roll every time we tell you, hey, let's add
• 22:33
  some weight to that because at the end of the day, that is our
• 22:36
  job. Most of you are here because
• 22:38
  we're doing at least one or two things not to the degree that we
• 22:43
  should to get the result that we want.
• 22:46
  So we are there to help bridge that gap.
• 22:48
  And sometimes those are uncomfortable conversations or
• 22:50
  we're we're asking you to do maybe really uncomfortable
• 22:54
  things. We want to ramp up to that
• 22:57
  place. So just know that we have the
• 22:59
  best intentions in mind. We're not here to beat you up.
• 23:02
  We know that you need your body for all sorts of things
• 23:05
  throughout the rest of the day. So we want you leaving here
• 23:08
  feeling empowered, inspired, and like you got a really good
• 23:14
  workout. Thanks for listening, guys.
• 23:16
  We'll see you in the next one.