Mixed
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.
For muscle growth, it does not matter much whether you train to failure or stop with 1-3 reps left. Both approaches can yield similar hypertrophy. Focus on consistency and progressive overload rather than chasing failure on every set.
For muscle hypertrophy, our data do not provide strong conclusions as to the effects of proximity to failure due to the large variability observed.
Why this rating
Small sample size, large variability in hypertrophy response, and termination of failure groups limit statistical power for this outcome.
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 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.Moderate
- Training to failure does not produce a repeated bout effect (RBE) that mitigates longitudinal fatigue or recovery differences over an 8-week period.Moderate
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