Research
Mixed
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.
Training to 'set failure' (broadly defined) offers a trivial advantage over non-failure training. The practical benefit is minimal, so you can choose your failure definition based on comfort and recovery rather than expecting significant hypertrophy gains.
GoodQualifiesMEDIUM confidence
There was a trivial advantage for resistance training performed to set failure versus non-failure for muscle hypertrophy in studies applying any definition of set failure [effect size=0.19 (95% confidence interval 0.00, 0.37), p=0.045]
Why this rating
Meta-analysis of 9 studies, but heterogeneity in 'set failure' definitions.
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×
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