“Superior for Hypertrophy”: Exercise Scientist Explains How to Go Beyond Failure During Training

The pursuit of hypertrophy often involves pushing boundaries. Dr. Mike Israetel, a renowned exercise scientist, recently shared his insights on legendary bodybuilder Dorian Yates’ beyond-failure training approach. Dr. Israetel’s analysis is part of his series on the Renaissance Periodization YouTube channel, where he critiques the famous workout routines of celebrities and bodybuilders.

When discussing failure in training, it’s essential to differentiate between two types: absolute failure and technical failure. Absolute failure occurs when you cannot complete another repetition, no matter how hard you try. On the other hand, technical failure is when you can’t perform another rep with proper form. While sacrificing form can allow for a few more reps, it’s not always advisable. And the six-time Mr. Olympia Dorian Yates strongly advocated embracing absolute failure in training.

In a video titled “Exercise Scientist Critiques Dorian Yates’ HIGH-INTENSITY Training,” Dr. Israetel explained the nuances of Yates’ method. Those who employ volume training or a blend of intensity and volume typically cease at the technical failure to facilitate more sets. In contrast, the bodybuilding legends, Yates and Mike Mentzer favored absolute failure, aiming to exhaust their muscles within one or two sets thoroughly.

Dr. Israetel highlighted an advanced technique to go beyond failure, which Dorian Yates could have benefitted from. He suggested integrating lengthened partials: “Instead of having someone help you lock that full range out when you can no longer lock it out, go as much as you can. When you can barely move at all, then the set is over. Super failure integrated with lengthened partials… those to be superior for hypertrophy.”

Dr. Israetel emphasized that these methods are particularly beneficial for those who struggle to train intensely and feel the muscles working. “If you’re small and have trouble really training super hard, you’ve got to go to town on this kind of thing. It’s big,” advised the fitness expert. Moreover, Dr. Mike didn’t just critique; he also offered practical advice. He recommended an alternative to the incline curl that Dorian Yates would often do for his biceps.

Dr. Mike Israetel’s practical tip for gym-goers

While showcasing Yate’s incline curl, Dr. Mike recommended a simple exercise for you to do at home: Take an incline bench and adjust it to make it flat. Lie down on the flat bench and perform curls with dumbbells. Lower the dumbbells until they touch the ground, then lift them back up. “You get even more tension applied at the stretch, which will grow your biceps maybe even a little bit better than the incline curl,” he shared while demonstrating.

Furthermore, Dr. Israetel acknowledged Dorian Yates’ legendary status in bodybuilding. After examining Yates’ methods and his unique one-arm-at-a-time approach after failure, he was surprised and kind of liked his approach. According to his routine rating procedure, he gave the English bodybuilder “a legend out of 10.”

Dr. Israetel’s insights offer valuable perspectives for those seeking to push their limits in hypertrophy training. By understanding, the difference between absolute and technical failure and incorporating advanced techniques like lengthened partials, aspiring bodybuilders can optimize their muscle growth. Let us know what you think about his opinion.