Training to muscular failure, otherwise known as momentary failure (i.e., the point at which another concentric repetition cannot be completed with proper form), is not necessary to increase muscle strength.[1] In fact, ending each set a few reps shy of failure appears to be superior to training to failure for maximizing gains in 1RM strength.[2][3]
In contrast, training closer to failure appears to be better for increasing muscle size in a dose-response manner,[4] meaning that on a per set basis, a set performed to failure is the most conducive to muscle gain. However, a notable caveat to this relationship is the influence of load: training to failure is not as important when lifting heavy loads (≥80% of 1-repetition maximum), while in the case of lighter loads (from around 40% to 75% of 1-repetition maximum), training to failure is notably more effective than stopping a few reps shy of failure.
References
- ^Grgic J, Schoenfeld BJ, Orazem J, Sabol FEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci.(2022-03)
- ^Hickmott LM, Chilibeck PD, Shaw KA, Butcher SJThe Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.Sports Med Open.(2022-Jan-15)
- ^Gantois et alThe effects of different intra-set velocity loss thresholds on lower-limb adaptations to resistance training in young adults: A systematic review and meta-analysisSportRxiv Preprints.(2021-06)
- ^Robinson et alExploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-RegressionsSportRxiv.(2023-05)