Mixed
Training sets to submaximal proximities of failure (4-6 RPE or 7-9 RPE) yields strength gains comparable to training with higher proximities, while training to momentary failure (10 RPE) may result in slightly inferior strength outcomes.
You do not need to train to failure to get strong. Training sets to 4-6 or 7-9 RPE (leaving 4-9 reps in reserve) produces strength gains similar to each other. Training to absolute failure (10 RPE) may actually hinder strength progress due to excessive fatigue. Focus on maintaining barbell velocity and managing recovery rather than grinding out every last rep.
These data suggest strength outcomes are comparable when taking sets to either a self-reported 4–6 RPE or 7–9 RPE, while training that includes sets to momentary failure may result in slightly inferior outcomes (i.e., 7–9+ and 10 RPE).
Why this rating
The study is a preprint, not peer-reviewed, and has significant protocol deviations (termination of 10 RPE group, modification of 7-9+ group) reducing internal validity.
Source
Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men
Zac P. Robinson et al. · 2023
DOI 10.51224/srxiv.343
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