Training & movement
B · Reasonable confidenceHow close to failure must you train for muscle growth?
Subject: Proximity to failure and skeletal muscle hypertrophy
What this means
Trivial advantage for training to set failure vs non-failure for hypertrophy (ES 0.19, p=0.045), but not for momentary failure (ES 0.12, p=0.343). Higher velocity loss thresholds (>25%) not better than moderate (20-25%) (ES 0.08, p=0.529). 15 studies, healthy adults.
Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ · 2023 · Sports Medicine 53(3):649-665
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
How close a set comes to failure influences the degree of muscle growth.
Who this applies to
Healthy adults, all ages and training experience.
Size of the research
15 studies.
What to keep in mind
No consensus definition of 'failure'; low statistical power in subgroups; RIR estimates uncertain.
Practical conclusion for REZA
The instruction isn't "until you can't anymore", but a specific distance from failure per set, which varies by exercise and phase.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1007/s40279-022-01784-y · PMID: 36334240
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.