Mixed
Resistance training performed to momentary muscular failure does not produce superior muscle hypertrophy compared to non-failure training.
You do not need to train to momentary muscular failure to maximize muscle growth. Training with 1-3 reps in reserve (RIR) is likely sufficient for hypertrophy. This allows you to recover faster and perform more total work over time, which may be more beneficial than chasing failure on every set.
there is no evidence to support that resistance training performed to momentary muscular failure is superior to non-failure resistance training for muscle hypertrophy
Why this rating
Systematic review with meta-analysis of 15 studies, though heterogeneity in 'failure' definitions exists.
Source
Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis
Martin C. Refalo et al. · Sports Medicine · 2022
DOI 10.1007/s40279-022-01784-y
More from this paper
- Higher velocity loss thresholds (>25%) do not produce superior muscle hypertrophy compared to moderate velocity loss (20-25%).Good
- Resistance training performed to 'set failure' (defined as anything other than momentary muscular failure) provides a trivial advantage over non-failure training for muscle hypertrophy.Good
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