Research
Mixed
Training to failure produces greater hypertrophic adaptations than training not to failure, but only when total volume is not equated; when volume is equated, the two methods yield equivalent results.
You do not need to train to failure on every set to maximize muscle growth. If you train close to failure but stop before, you can achieve similar hypertrophy as long as you match the total volume (sets x reps x load) of a failure-based program. Training to failure increases recovery time and may not be comfortable for beginners.
GoodQualifiesHIGH confidence
Notwithstanding, the same authors observed that all these differences disappeared when the volume was matched, making the two training methods equivalent.
Why this rating
Supported by two meta-analyses cited in the review.
Source
Appropriate Reporting of Exercise Variables in Resistance Training Protocols: Much more than Load and Number of Repetitions
Giuseppe Coratella · Sports Medicine - Open · 2022
narrative_reviewCited 79×
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