In the world of fitness, the idea of pushing yourself to the brink of failure has long been championed. You just gotta squeeze that extra rep even though your hands are shaking on the barbell.
However, recent research suggests that while training close to muscle failure can significantly enhance muscle growth, it might not be as crucial for strength gains.
Understanding Proximity to Failure
A new meta-analysis (a review of multiple studies) published in Sports Medicine examined the relationship between how close one trains to failure and the resulting strength gains and muscle hypertrophy (increase in muscle mass).
The meta-analysis reviewed 214 studies, making it one of the most comprehensive investigations into this topic. Researchers, led by Zac P. Robinson from the Department of Exercise Science and Health Promotion at Florida Atlantic University, found that strength gains were minimally impacted by how close sets were taken to failure.
There was no significant association between estimated “reps in reserve” (RIR) and improvements in strength. RIR refers to the number of repetitions left in the tank at the end of a set. This suggests that factors like load intensity (e.g., percentage of one-rep max) play a more crucial role in enhancing strength.
In contrast, muscle hypertrophy showed a different pattern. The analysis indicated that muscle growth tended to increase as sets were performed closer to failure. The linear decrease in hypertrophy as participants trained further from failure underscores the importance of mechanical tension on muscle fibers, which is crucial for muscle growth.
This research has significant implications for how we approach training. For those aiming to build muscle, working within 0-5 reps short of failure appears to be the sweet spot. This range allows for muscle growth while minimizing the risk of injury and overuse.
For strength training, the focus should shift towards heavier loads rather than pushing to failure. Training to failure can be highly demanding and more challenging to recover from, which might hinder overall performance and progress. Aiming for 3-5 reps short of failure can provide strength gains without the added physical strain.
Each person has their fitness goals. Whether the aim is muscle growth or strength, understanding the nuances of proximity to failure can help optimize training regimens. This study encourages a balanced approach, focusing on training intensity and load management to achieve desired results without unnecessary strain.
