Research
Mixed
Higher velocity loss thresholds (>25%) do not produce superior muscle hypertrophy compared to moderate velocity loss (20-25%).
For resistance-trained individuals, stopping sets at moderate velocity loss (20-25%) is just as effective for muscle growth as stopping at high velocity loss (>25%). You can simplify your training by not obsessing over precise velocity loss metrics.
GoodRefutesHIGH confidence
no statistically significant difference between high velocity loss and moderate velocity loss conditions on muscle hypertrophy, revealing a trivial standardised effect [ES = 0.08 (95% CI − 0.16, 0.32), p = 0.529]
Why this rating
Meta-analysis of 6 studies in Theme C, all on resistance-trained participants.
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 →