Mixed
Training to momentary muscular failure induces significantly higher acute neuromuscular fatigue and repetition loss compared to training with 1-2 repetitions in reserve (RIR).
If you are sensitive to fatigue or have limited recovery capacity, you can reduce the frequency of failure training without losing muscle gains. Training with 1-2 reps in reserve significantly reduces acute fatigue and repetition loss between sets compared to going to failure, potentially allowing for better performance on subsequent exercises or sessions.
Lifting velocity and repetition loss were consistently greater for FAIL versus RIR, with the magnitude of difference influenced by the exercise and the stage of the RT intervention.
Why this rating
Same study as N1; robust measurement of velocity and repetition loss.
Source
Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals
Martin C. Refalo et al. · Journal of Sports Sciences · 2024
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