Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
No set gets taken to the rep that cannot be finished. The usual rule is at least one rep left in the bank, and in low-rep strength work only a third to two thirds of the reps a given weight would allow. Because nobody is testing a max, progress gets tracked by perceived exertion instead: the same load feeling lighter from week to week is the signal to add weight. Supporters argue that missed reps cost recovery without buying strength, and that technique degrades in exactly the reps nearest failure.
Who backs it
Sorted by strength of stance
- Pavel TsatsoulineRecommends
Strength coach · StrongFirst
Writing up Alexander Faleev's routine, he puts it flatly: never train to failure, never attempt a rep you are not certain of, and ideally leave one in the bank. Faleev's own line is to save your strength for the next set. Maxing in the gym gets rejected on the same grounds, since it tests strength without building any.
Source: tim.blog: Pavel, 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts“Never train to failure! Don’t attempt a rep unless you are 100% sure you will make it. Ideally, keep one extra rep in the bank.”
tim.blog: Pavel, 80/20 Powerlifting and How to Add 110+ Pounds to Your Lifts (opens in a new tab) · 18 Dec 2008
Aimed at the same thing
Other entries filed under fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.