Mixed
For resistance-trained individuals, training to failure may provide a significant advantage for muscle hypertrophy compared to non-failure training.
If you are an experienced lifter who has plateaued, incorporating sets to failure may help break through stagnation and stimulate additional hypertrophy. For beginners or untrained individuals, stopping short of failure is sufficient and likely more sustainable.
In the subgroup analysis for resistance-trained individuals, the analysis showed a significant effect of training to failure for muscle hypertrophy (ES = 0.15; 95%CI: 0.03-0.26).
Why this rating
Based on only 2 studies in the subgroup, limiting generalizability despite statistical significance.
Source
Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis
Jozo Grgić et al. · Journal of sport and health science/Journal of Sport and Health Science · 2021
DOI 10.1016/j.jshs.2021.01.007
More from this paper
- Training to muscle failure is not required for maximizing muscular strength or hypertrophy gains compared to training non-failure, provided training volume is equated.Strong
- When training volume is not equated, non-failure training often results in greater strength gains than failure training due to the ability to perform more total work.Good
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