The influence of training near failure on muscle hypertrophy is not well understood.
The literature is limited and definitions of failure are inconsistent.
Previous data suggests that the relationship between proximity-to-failure and muscle hypertrophy may be non-linear or moderated by other variables such as volume load.
Fortunately, a recent systematic review and meta-analysis aims to clear up some confusion.
What are the effects of training to failure versus close-to-failure for muscle hypertrophy?
What did the researchers do?
Researchers performed a systematic review and meta-analysis to answer the following questions:
- What is the overall effect of resistance training taken to "set failure versus non-failure on muscle hypertrophy?
- Does the magnitude of velocity loss achieved during training influence muscle hypertrophy?
- What magnitudes of muscle hypertrophy are achieved when training is performed to momentary muscular failure, to set failure and to a high velocity loss?
What did they report?
- Resistance training performed to set failure is superior to non-failure for muscle hypertrophy (trivial effect) when studies applying any definition of set failure are analyzed
- However, sub-group analyses found no evidence to support that RT performed to momentary muscular failure [or to set failure (irrespective of the definition applied)] is superior to non-failure RT for muscle hypertrophy
- Higher velocity loss thresholds, and thus, closer proximities-to-failure, elicit greater muscle hypertrophy but in a non-linear manner.
What does this mean?
- Achieving a sufficient proximity-to-failure coupled with an adequate set volume for a given muscle group are key determinants of muscle hypertrophy.
- Adequate volume is approximately 12–20 sets performed per week on average.
- Results suggest that closer proximity-to-failure is associated with muscle hypertrophy in a non-linear manner.
Coach's Takeaway
- Proximity ⮕ Getting close-to-failure can be a potent stimulus for hypertrophy.
- Not True Failure ⮕ That final rep where true failure is reached is likely not worth it and I like to leave 1-2 reps in the tank as this would lead to higher neuromuscular fatigue that does not increase hypertrophy stimulus.
- Track Velocity ⮕ Using a VBT device can help ensure adequate velocity loss is achieved to stimulate a superior hypertrophic effect.
