Research
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.
GoodRefutesHIGH confidence
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
Meta-analysis · 15 studiesCited 55×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →