Build Size and Strength Long Term - By NOT Training to Failure

本站添加: 2026-05-25

[00:00:01]What's up, guys? Geo here. Hope you're doing good. So, today quick video about how not training to failure can lead to more gains in strength and size. And I'm also going to show you a few sets that I did because a few people didn't really know how or when to stop when not going to failure.

[00:00:23]And most importantly, I'm going to show you how can you progress without going to failure.

[00:00:30]Because again, you're missing on a lot of things but just focusing on on one thing, okay? So, let's get into it.

[00:00:37]As always, when we are when we are priming ourselves up for heavier weight, we are going to do a warm-up set, like do 20 reps or something very very easy.

[00:00:46]Get some blood into the muscle. Do it in your own pace. You may do it slow. You may do it fast. Just do it in your own pace, all right?

[00:00:59]When you're doing the set and you're connected to the movement, all right?

[00:01:05]You're going to You're going to build the awareness and the feeling. All right, first set should be a bit challenging, but not too challenging. It will feel a bit challenging, but not too challenging yet.

[00:01:17]So, we're going to go to the second set.

[00:01:20]Might feel It may flow a bit more. It may feel like you're firing a bit better.

[00:01:26]Third set, maybe feel shaky again.

[00:01:29]Fourth set, you might feel it feels really smooth and everything flows and is in alignment. That's why I'm saying doing multiple sets teaches teaches you get a better awareness and teaches you you're priming your body, your muscle, your nervous system. You're priming everything up for handling multiple sets, all right? And that is how you get and that is how you build strength and muscle because your body has to adapt to handling that over multiple sets. But of course, we can go overboard with that also.

[00:02:04]But that is in general how it should feel.

[00:02:10]I found that works especially when getting stronger in the 6 to 15 rep range, but also like the heavier the load is, the less failure you actually want to hit.

[00:02:23]Because let's face it, the strongest guys, whether on steroids or not steroids, in any era, like even in the '50s, again, before books and studies and everything, who were strong did multiple sets, like 80% of the sets were not to failure. You're doing a thing over and over and get your body accustomed to it while handling it better and better.

[00:02:50]And it won't always be better and better each week also because one week a certain weight might feel heavy, another week that same weight might feel light.

[00:03:00]And I also showed that in my full body workouts where one week I did 245 for six sets of three, and it felt really easy for all the six sets. I came in another week and the same weight and the same reps felt heavier.

[00:03:16]Slept less or something happened that day. That's what I mean. Align each day.

[00:03:22]Build your awareness. Whenever you're training, put your awareness into what you're doing, get one with the movement, and move accordingly. I did four sets of six on Monday for bench press, okay? Do that four sets of six with three minute rest for the next two months, and see if over those two months that weight feels really, really easy.

[00:03:48]All right? And that is where I come to the last point, which is how to progress.

[00:03:54]And that is exactly how.

[00:03:56]You just do it and do it and do it again. You master the movement. You do it and do it again, okay?

[00:04:03]Because there are a lot of variables. I can cut a minute of those three and the set will be already more intense and more difficult to complete, you see?

[00:04:13]Like moving the weight under less time will be more intense.

[00:04:20]Or I can add two reps. I can Like I change I always change one variable. Try to do eight reps after those three months. If I decide, "Okay, now it's time the certain set and rep and weight feels easy, I can move up a bit."

[00:04:39]Or I can do one more set even and see if I can handle right now five sets of six, but it takes time. You do not rush there. It takes time, okay? I also can do this. I can leave everything the same and add five or add 10 lbs.

[00:04:55]You see?

[00:04:56]There's a lot of ways to get stronger.

[00:05:00]And then you do the same. You get your awareness into the body and get it to adjust. You have to align with 10 lbs more on the same movement. That's why I'm saying, like calm down, accept that it is a long ride, enjoy the ride, like enjoy training, enjoy doing the multiple sets, enjoy building a deeper connection and awareness with the body and it will not serve you only with the body and the muscle and the strength. It will also serve you in other areas in life because getting a deeper connection with yourself, the body and the muscle and the strength will be a byproduct of that, like see, the main training isn't only really the body and the muscles, but again most people train that way, whether it is athletes or professional bodybuilders or non-professional bodybuilders, people back then and you get the gist of it, like during a thing more often and mastering what you're doing, mastering your craft and then enjoying it, like of course it will not always be enjoyable doing a bit more sets. And again, there's alignment.

[00:06:19]Do three sets that day, another day do six sets.

[00:06:24]But regardless doing a thing more often will lead to more gains in strength and size and body awareness, okay? Just going in there, doing one thing and then again believing that just going to failure will get you everything right. So, that is just a short path of your mind trying to convince you of a like you just want certainty of a certain outcome, but life doesn't work that way and building muscle and strength also also doesn't work that way. I'm not saying it doesn't work at all. Failure has its place. It use it as a tool. From time to time go to failure. Every other week try going to failure. If you're feeling pumped up, go to failure at least once in a while.

[00:07:11]I'm not saying just never go to failure.

[00:07:15]Obviously, I also go to failure from time to time, okay?

[00:07:20]So and as always, like maybe when if everything that you're doing currently works, stick to it and do it, okay? I'm just showing you another way.

[00:07:33]Try doing more sets. Try building that connection. Build size and get stronger. Try to sticking to a movement that you're trying to master and stick to it. I personally stick to the movements that I love doing because I found I don't need thousands of movements. I stick to dips and bench press for my chest, pull-ups and rows for my back.

[00:08:00]For my legs, squats and one-legged uh lunges. For example, I use mostly two movements for each muscle group and master them over time and try to get stronger in them over time by doing while doing different rep ranges, different sets, different rest times.

[00:08:19]And that is how you actually get the fun in it. Like, you enjoy doing it because it's not only oh, I have to do this uh every week for the rest of my life and then I'm just going to like the results will stop anyway after two or three months because my body already adapted to it and there's thousand different ways to get stronger.

[00:08:37]I hope I could made it at least a bit clear of how and why only going to failure or not going to failure actually leads to more strength and size.

[00:08:51]80% of your time you do not even have to go to that type of failure. Just train, align, adjust, enjoy the movements, enjoy training, enjoy also your life. Do not forget that. Training is an addition to your life. It should support you in life. And use that to build a connection with your body, build awareness, build the muscle, build the strength. It will all will go in alignment together. It's not only one thing. Okay?

[00:09:23]Hope that helps. Thank you watching.

[00:09:25]Thank you listening. Like, leave a comment. Leave a like. Let me know what you think about it. Let me know if you tried it. Let me also know your experience. And also, please let me know what you what you're maybe struggling with so I can address that also in the future.

[00:09:41]Okay? Love you all and see you in the next one, okay?

[00:09:45]Bye-bye.