What is the Fail No Fail (FNF) Program?

The Fail No Fail (FNF) Program is a 4-week program must be followed religiously to make sure you will not fail. Adhering to training to failure intelligently will give you that bigger, stronger, and leaner muscle.

Training to Failure sounds like the exact opposite of what you want to achieve. After all, who would want to fail?

Training to Failure is a popular and effective tool in bodybuilding. It is a variable that gym rats consciously incorporate into their workout regimen.

Training to Failure refers to the technique where your body can no longer continuously perform a given set due to the muscles “failing” or experiencing fatigue. Training to Failure has been given a universal prescription – always train to failure or never train to failure.

The technique’s objective is to cause the most muscle growth by drawing maximum blood to the area. According to the 2007 Journal of Strength and Conditioning study, Training to Failure increases the production of testosterone and HGH (muscle-building hormones).

In addition, people who have been training religiously for years with the proper technique have seen a significant boost in strength levels and beating plateaus.

But the process is not that simple, least not if you want to maximize your gains in muscle size, strength, and fat loss. Muscle failure must be worked on just like the rest of the other training variables in your workout program: sets, reps, resistance, and exercise selection to name a few.

That is the basis of my 4-week Fail No Fail or FNF program.  a 5-day body-part split, you’ll systematically train to failure (and sometimes not train to failure) with different weight, drop sets, and rep schemes to get bigger, stronger, and leaner.

FNF is here to deliver results!

What Train to Failure Means

When you take a set to failure, it is the point when the body part you are working on (arms, legs, or biceps) can no longer physically perform with proper form.

It simply means compromising your technique due to the temporary fatigue in the muscle. It is doing some “cheats” so you can make it through that last rep. It is not just failing to complete the last rep, but training to Failure also refers to the phase when you can no longer complete one more rep.

When training, it is always a must to make your own judgment. Even if you think you can still do another rep on a set even if your muscles are burning, but you are unsure, still give it a try.

It could be that you’d make it through the last rep or fail midway through it (depends on the exercise like failing in the middle of a rep on lat pulldowns or biceps curls is different than failing mid-set on barbell squats).

Making the best judgment means being smart when to try doing the last rep especially if unsure. When doing weightlifting moves (barbell bench press or barbell squat), make sure to have a spotter in case you fail midway through it.

Or always make it a conscious effort to ensure safety pins are set up in a power rack. When it comes to training to failure, never compromise your technique just to get more rep.

Another thing to remember: There are some sets in the FNF program that are not taken to failure; the first four sets of 5 reps for each muscle group. A set of 5 reps means doing the 5th rep and are physically able to do another rep or two (or three) with good form, but you stop at 5.

The Different Approaches to Training to Failure

Now, let us discuss the varying ways to manipulate the “training to failure” variable.

First, in my popular Shortcut to Size program, you take ALL sets to failure and keep the weight the same on all sets. But, you only need to perform the prescribed rep range on the first set for the reason that your muscles will be fatigued on the later sets and is very likely to not able to complete the same number of reps as when they were fresh.

Meanwhile, in 5, 3, 2 strength, only a few sets are taken to failure. In the first 5 weeks when using a 5×5 set/rep scheme (five sets of five reps on each main lift), you use the same weight on all sets and must complete all 5 reps on all 5 sets.

To put it simply, you can only have the very last set to failure. If you went to failure on the first set at 5 reps, it is highly unlikely you will be able to hit that many reps on subsequent sets.

There are different ways of completing reps, sets, and training to muscle failure, producing different results.

The Shortcut to Size method is a classic muscle-building technique. Based on studies, Training to Failure is essential in maximizing muscle growth that is why all sets for this approach are taken to failure.

Training to failure causes biochemical changes in the muscle cells that signal increases in critical anabolic hormones and growth factors, as I have mentioned above. So if your goal is to pack on muscle, you have to do Training to Failure.

On the other hand, 5, 3, 2 is more focused on muscular strength. This is why you only are going to failure on few sets to maximize muscle strength.

In my FNF program, I utilize both Shortcut to Size and 5, 3, 2 techniques. Combinations of the 2 aforementioned methods are used on every muscle group to both reap the benefits of muscle growth and strength.

As an unexpected bonus, FNF also aids in burning body fat due to the intensity and resulting hormonal environment created by training to failure. Besides, the metabolic and testosterone-boosting effect of heavy training also helps burn body fat.

Fail No Fail: Outlined

Two muscle groups are trained in each of five weekly workouts during the 4-week program (refer to FNF Training split below). Each muscle group will be introduced to 3 different weight/set/rep/failure schemes in every workout.

Exercise#1 – Strength

5 sets x 5 reps| hit reps on all sets| and only the last set should be taken to failure

The first exercise for each muscle group will be done in the same 5×5 fashion as the 5, 3, 2 Strength example referenced above.  Maintain and use the same weight on all sets and hit all reps on all sets. To attain this, you only need to go to failure on the last or 5th set.

After hitting “failure” on this final set, make sure to decrease the weight by 20%-30%. And in selecting a weight, you need to go lighter than your 5-rep max (5RM). And when in doubt, I suggest, always go lighter.

Also, when going light, you can do 5 reps on the last set; do as many reps as it takes to reach muscle failure, plus the prescribed drop set. The following week, add 5-10 more pounds to that exercise.

For optimum strength gains, do the 2 minutes interval between sets. You have the option to shorten the interval to 1 minute if you want a quicker workout. Regardless of your choice, make sure to use the same interval in all 5 sets.

Progress Goal: Your goal is to increase the weight you use by the end of 4 weeks.

Extra Reminder: For abs, the hanging leg raise can’t do 25 reps on hanging leg raises. But you do NOT have to complete all 5 reps on all 5 sets as the goal after 4 weeks is to get all reps on all sets as possible. If the hanging leg is easy for you, you may add ankle weights or resistance with bands.

Exercise #2 – Muscle Growth + Strength

2-5 sets x 6-8 reps | hit reps on first set | all sets taken to failure

For this approach, the second exercise per muscle group will be done for 2-5 sets of 6-8 reps while keeping the same weight on all sets. Remember to take all sets to failure. You may only hit 6-8 reps on the first set, then fail at 6-7 reps on the next two sets, then fail at 4 or 5 reps on the last two sets; this will vary from person to person. After reaching failure, do one drop set.

Just like Exercise #1, you can take 2 minutes rest between all sets or do 1 minute for a quicker workout or if you want to emphasize weight loss. And these sets are for muscle growth and strength.

Progress Goal: The goal here is to increase the weight used or to increase the number of reps completed in successive sets.

Exercise #3/4 – Muscle Growth + Fat Loss

2-5 sets x 12-15 reps | hit reps on all sets | all sets taken to failure

This exercise is the 3rd or the 4th (depending on the muscle group). This will be done for or 2-5 sets of 12-15 reps or more for more muscle groups

You must hit muscle failure in all sets while also hitting rep range on all sets. But you have to do the weight drop on the later sets.

On the last set, after reaching failure in the 12-15-rep range, do one rest-pause. Observe one minute interval between all sets to encourage muscle growth while burning body fat.

Progress Goal: The goal in this portion is to increase the weight used on all sets by the end of 4 weeks.