Mixed
Varying proximity-to-failure (progressively decreasing RIR from 4 to 1) does not enhance short-term muscle strength or hypertrophy compared to consistently training at 1 RIR in resistance-trained individuals.
If you are an experienced lifter, you do not need to vary your proximity to failure week-to-week to get stronger or bigger. Training consistently at 1 Repetition in Reserve (RIR 1) produces the same results as a program that starts easy (RIR 4) and gets harder (RIR 1). However, the varying approach results in lower perceived exertion (RPE) during the easier weeks, which may make the training feel less stressful without sacrificing gains.
Varying proximity-to-failure may not enhance short-term RT adaptations... No statistical differences were observed between groups in changes in muscle strength or size.
Why this rating
Randomized controlled trial with resistance-trained participants, though the sample size was modest (n=31 completers) and the study was partly unsupervised.
Source
Influence of Varying Proximity-to-Failure on Muscular Adaptations and Repetitions-in-Reserve Estimation Accuracy in Resistance-Trained Individuals
Olli Martikainen et al. · Journal of Science in Sport and Exercise · 2025
DOI 10.1007/s42978-025-00338-8
More from this paper
- Varying proximity-to-failure (RIR 4-1) allows for resistance training with lower session ratings of perceived exertion (RPE) compared to consistently training at 1 RIR, without compromising adaptations.Good
- Resistance-trained individuals have acceptable baseline accuracy in estimating Repetitions in Reserve (RIR), and this accuracy improves further when using a varying proximity-to-failure protocol (RIR 4-1).Good
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