I've noticed I've started to put on more muscle since I began consistently pushing myself to a close enough approximation to true muscular failure during my lifts. That's the point in a set where you can't complete any more reps with proper form no matter how hard you try. Here's an example from today's arm workout. I am about to finish a set of biceps curls, with the last rep being almost impossible to complete.
When you allow your form to just fall apart and then stopping the set, you're shortcutting the entire process because the targeted muscle isn't getting close enough to failure. When a set is taken to actual muscular failure, the biceps themselves have actually run out of strength. Remember that the only real purpose of your initial reps is to get to the more challenging stimulative reps later on. The key point to understand here is that if you're training to real muscular failure, then the exercise speed should be gradually slowing down from rep to rep. That steady gradual slowing down assumes you're lifting with maximum force on each rep.
Realizing this has been a real game changer for me. My weight has gone from 198 pounds to a consistent 204 pounds. I'm not saying that all of those pounds are muscle, but most of them are. The fact of the matter is that you need to have a knowledge of what failure is, what it looks like, and (most importantly) what it feels like if you want to build more muscle.
I'll need strong biceps in 2026 not only for climbing but also for when I return to Hawaii to surf. The key is to continue training hard enough for maximum muscle growth.
Thanks for reading!