How to Build Lean Muscles With Sets of Lift-Until-Failure Reps

Lift-until-failure weight training builds lean muscle through muscular fatigue. Lean muscle mass increases your energy, speeds up your metabolism and helps your body burn more fat during workouts. Lift-until-failure strength training is a practical way to get the maximum benefit from your weight-lifting routine. Unlike traditional weight lifting, lift-until-failure works your muscles harder by using heavier weights with fewer repetitions. To build muscle, you must push them past their limits, forcing them to adapt and increase in size and strength. Paired with a healthy diet and cardio exercise, lift-until-failure weight training builds lean muscle mass, tones your body and substantially improves your overall health.

Instructions

    • 1

      Choose a weight that is heavy enough for you to reach the point of failure by the end of each set, but not so heavy that you aren't able to execute a full movement in proper form. If you are able to complete more than six reps, increase the weight by 5 lb.

    • 2

      Warm up before you begin lifting. This helps prevent injury and assures that you get the most benefit from your workout. Jog or jump rope for five to 10 minutes to elevate your heart rate and get your blood flowing. After your cardio session, complete a warm-up weightlifting set of 10 to 20 reps, using a light weight, to prepare your muscles for heavy lifting. When performing compound movements, such as bench presses and squats, warm up with a set of 50 percent to 60 percent of the total weight that you plan to use with your "work set."

    • 3

      Perform four sets of six reps, resting for 30 to 90 seconds between each set. On the final set, lift until your muscles are fatigued to the point that you cannot execute a complete movement with proper form. Go through the full range of motion by slowly lifting and lowering the weight during each rep, maintaining proper form throughout the entire movement. Inhale through your nose at the start of the lift and exhale out your mouth as you lower the weight.

    • 4

      Take a rest day between each weight-training session to give your muscles time to recover. Muscles fibers are broken down during strength training and need a chance to repair and increase in size and strength. To gain lean muscle, your body needs a sufficient amount of rest between each workout. Train two to three time times a week and allow for 24-hour rest periods between each session.