Mixed
Training to concentric muscle failure provides greater hypertrophy benefits than non-failure training only when using low-load resistance training; in high-load training, volume-equated failure training offers no significant hypertrophy advantage over non-failure training.
If you are lifting heavy weights (high intensity), you do not need to train to failure to maximize muscle growth; stopping a few reps short is likely equivalent if total volume is matched. However, if you are lifting lighter weights (low intensity), training to failure is likely necessary to stimulate growth comparable to heavy lifting. Adjust your proximity to failure based on your load.
Lasevicius et al. (2022) observed that training to failure is more beneficial in low-intensity and high-volume programs... while Lacerda et al. (2020) suggest that volume may be more relevant than muscle failure in high-intensity training programs.
Why this rating
Based on a systematic review of 6 studies with conflicting results and varying methodologies.
Source
Impacto da falha muscular concêntrica no treinamento resistido de alta e baixa intensidade em programas voltados a hipertrofia: Uma revisão sistemática
Bruce Willis da Silva Barbosa et al. · Research Society and Development · 2023
DOI 10.33448/rsd-v12i13.44361
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