Muscle hypertrophy, or muscle growth, is a primary goal for many individuals engaged in resistance training. Recent research has provided new insights into how the proximity to failure during resistance training sets can significantly impact muscle hypertrophy. A study published in Sports Medicine (2024) explored this relationship in depth, revealing that training closer to failure can enhance muscle growth. This article will discuss the study’s methodology, findings, and practical tips for safely and effectively implementing this approach in training programmes.
The Study
The study, titled “Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy,” aimed to quantify how training to different proximities to failure affects muscle hypertrophy and strength. Researchers conducted a meta-regression analysis, pooling data from multiple studies that included various resistance training interventions.
Proximity to failure was quantified using the concept of repetitions in reserve (RIR), which refers to the estimated number of repetitions a person can still perform before reaching failure. For instance, an RIR of 1 means the individual stops one repetition before failure. The researchers adjusted their models for factors such as load, volume, duration of intervention, and participants’ training status to isolate the effects of RIR on hypertrophy and strength outcomes.
Findings
The analysis revealed that muscle hypertrophy improves as sets are terminated closer to failure. Specifically, the marginal slopes for estimated RIR were negative, indicating that lower RIR values (closer to failure) were associated with greater increases in muscle size. Conversely, the study found that strength gains were relatively consistent across a range of RIR values, suggesting that training to failure is not necessary for maximal strength development.
Practical Tips for Implementing Training Closer to Failure
Implementing the findings from this study can help us maximise muscle hypertrophy. However, training to failure requires careful consideration to avoid overtraining and injury. Here are some practical tips for incorporating this approach safely and effectively.
1. Gradual Progression
Start by gradually incorporating sets taken to failure into your programmes. Begin with one or two exercises per session where you push closer to failure, and progressively increase the frequency and number of exercises over time. This approach allows the body to adapt to the increased intensity.
Example: If you typically perform three sets of 10 repetitions with an RIR of 3 (stopping three reps short of failure), try performing the last set of one exercise with an RIR of 1 or 0 (to failure). Over several weeks, increase the number of exercises and sets taken to failure.
2. Exercise Selection
Choose exercises that are safe to perform to failure. Compound movements like squats and deadlifts are effective for building muscle but can be risky to perform to failure due to the high load and technical demands. Instead, opt for machine exercises, dumbbell movements, or isolation exercises where failure can be reached safely.
Example: Use machine leg presses, dumbbell bicep curls, or cable tricep extensions to train to failure, as these exercises offer more control and reduce the risk of injury.
3. Monitoring Fatigue
Training to failure can significantly increase fatigue and recovery time. Monitor overall fatigue levels and adjust your training volume and intensity accordingly. Incorporate deload weeks, where the training intensity is reduced, to allow for adequate recovery.
Example: After three to four weeks of high-intensity training to failure, schedule a deload week where you reduce the weights by 50-60% and avoid training to failure.
4. Periodisation
Incorporate periodisation strategies to balance periods of high-intensity training with periods of lower intensity. This approach helps prevent overtraining and promotes long-term muscle growth.
Example: Use a block periodisation model where you focus on hypertrophy with high-intensity training to failure for 4-6 weeks, followed by a strength block with lower RIR (more reps in reserve) to reduce overall training stress.
5. Listening to Your Body
Pay attention or ask your client to pay attention to their body’s signals. If you/they experience excessive soreness, fatigue, or signs of overtraining, adjust the training programme. It’s essential to prioritise long-term progress over short-term gains.
Example: If you notice or your client reports prolonged soreness or decreased performance, incorporate more rest days or reduce the number of sets taken to failure.
The study on proximity to failure and muscle hypertrophy provides valuable insights for optimising resistance training programmes. Training closer to failure has been shown to significantly enhance muscle growth, making it a powerful tool for those aiming to maximise hypertrophy. However, it is crucial to implement this approach thoughtfully and safely to avoid injury and overtraining.
By gradually incorporating sets to failure, selecting appropriate exercises, monitoring fatigue, using periodisation, and listening to your body, you can effectively leverage the benefits of training closer to failure. These strategies will help you achieve greater muscle hypertrophy while maintaining overall training balance and longevity.
References
- Refalo, M. C., Helms, E. R., Trexler, E. T., Hamilton, D. L., & Fyfe, J. J. (2024). Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Medicine. Click here to review the full research article
- Davies, T. B., Tran, D. L., Hogan, C. M., Haff, G. G., & Latella, C. (2021). Chronic effects of altering resistance training set configurations using cluster sets: a systematic review and meta-analysis. Sports Medicine, 51, 707–736. Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis – Click here to review the full research article
- Jukic, I., Helms, E. R., McGuigan, M. R., & Garcìa-Ramos, A. (2022). Using cluster and rest redistribution set structures as alternatives to resistance training prescription method based on velocity loss thresholds. PeerJ, 10, e13195. Click here to review the full research article
- Steele, J., Fisher, J., Giessing, J., & Gentil, P. (2017). Clarity in reporting terminology and definitions of set endpoints in resistance training. Muscle Nerve, 56, 368–374. Click here to review the full research article
- Jukic, I., Castilla, A. P., Ramos, A. G., Hooren, B. V., & McGuigan, M. R. (2022). The acute and chronic effects of implementing velocity loss thresholds during resistance training: a systematic review, meta-analysis, and critical evaluation of the literature. Sports Medicine, 53, 177–214. Click here to review the full research article
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