Mixed
Training with 4-6 or 1-3 repetitions in reserve (RIR) yields comparable strength gains, whereas training to momentary failure (0 RIR) or near-failure (0-3 RIR) results in slightly inferior strength outcomes in trained men.
For strength gains, you do not need to train to failure. Stopping sets with 1-3 reps left in the tank (RIR) produces similar or better strength results than going to failure. Training to failure may actually hinder strength progress due to excessive fatigue and reduced recovery capacity. Focus on maintaining bar speed and consistency rather than absolute exhaustion.
These data suggest strength outcomes are comparable when taking sets to either a self-reported 4–6 RIR or 1–3 RIR, while training that includes sets to momentary failure may result in slightly inferior outcomes (i.e., 0–3 and 0 RIR).
Why this rating
Randomized controlled trial with volume equating, but small sample size (n=38) and termination of failure groups due to safety/feasibility issues limits generalizability.
Source
The Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men
Zac P. Robinson et al. · International Journal of Strength and Conditioning · 2025
DOI 10.47206/ijsc.v5i1.393
More from this paper
- Training to failure does not produce a repeated bout effect (RBE) that mitigates longitudinal fatigue or recovery differences over an 8-week period.Moderate
- Proximity to failure (4-6 RIR vs 1-3 RIR vs 0 RIR) does not significantly affect muscle hypertrophy (muscle thickness) in trained men over an 8-week period.Limited
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