Is training to failure needed for strength and hypertrophy?

Subject: Training to muscular failure

What this means

No significant difference between training to failure vs not for strength (ES -0.09) or hypertrophy (ES 0.22). With non-equated volume non-failure better for strength (ES -0.32). In trained individuals failure better for hypertrophy (ES 0.15). 15 studies, all young adults.

Grgic J, Schoenfeld BJ, Orazem J, Sabol F · 2022 · Journal of Sport and Health Science 11(2):202-211

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

Training to the point where no further rep is possible is not necessary to build strength or muscle mass.

Who this applies to

Young adults, mixed training status.

Size of the research

15 studies.

What to keep in mind

All participants young adults; few trained individuals; generalizability to older adults unknown.

Practical conclusion for REZA

At REZA, sets are rarely taken to complete failure. That saves on recovery cost without a demonstrable loss of results.

View method and source

Methodology

Systematic review with meta-analysis

Original source

DOI: 10.1016/j.jshs.2021.01.007 · PMID: 33497853

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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.

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