Training & movement
B · Reasonable confidenceDose-response of proximity to failure on strength and muscle growth
Subject: Dose-response between estimated proximity to failure, strength gain and hypertrophy
What this means
Strength gains were similar across a wide range of RIR. Muscle hypertrophy increased as sets were terminated closer to failure. Best-fit models showed diminishing returns. Analysis of multiple meta-regressions, adjusted for load, volume-equating, intervention duration, and training status.
Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC · 2024 · Sports Medicine 54(9):2209-2231
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Strength and muscle growth don't respond the same way to how close to failure a set is taken.
Who this applies to
Adults undergoing resistance training, mixed training status.
Size of the research
Multiple studies in meta-regression analysis.
What to keep in mind
RIR values estimated from study descriptions; uncertainty in estimation; no risk-of-bias assessment.
Practical conclusion for REZA
Strength goals and hypertrophy goals get a different intensity instruction within the set.
View method and source
Methodology
Series of meta-regressions
Original source
DOI: 10.1007/s40279-024-02069-2 · PMID: 38970765
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.