“Do as many reps as you can” is a common exercise cue and one you may have heard many times. A general assumption is more effort equals better results. But do you need to empty your tank on every set for the best results?
Dr. Layne Norton, champion powerlifter and muscle scientist, dissected recent data on optimal training efforts to maximize leg muscle gains.
Study on Failure vs. Non-Failure Sets
A 2024 study compared resistance training to absolute failure, or one’s strength limit, by stopping one or two reps before failure. (1) Resistance-trained individuals with an average of seven years of lifting experience performed leg presses with one leg and leg extensions with the other. Other exercises were randomly assigned to either leg. They trained twice weekly for eight weeks.
Since participants performed both exercises, it helped rule out potential differences in genetics and other hypertrophy variables. Volunteers were also able to gauge proximity to failure due to their experience. Results between genders were measured separately and combined.
The Results
Both techniques produced similar quadriceps growth with no significant differences. There were, however, a few nuances.
The vastus lateralis (outer quad) grew slightly more from failure training, while the rectus femoris (middle quad) experienced greater hypertrophy when stopping shy of failure.
Perhaps there are regional-based differences when you train to failure.
—Dr. Layne Norton
Another finding was that volume load — total reps multiplied by sets and weight—was similar. Normally, failure training results in more reps, right? Well, not necessarily.
Dr. Norton explains, “If you’re doing multiple sets and take the first set to failure, you’ll lose more reps on subsequent sets than stopping shy of failure.”
Counterarguments & More Studies
One study found that volume-equated failure and non-failure training produce similar results. Conversely, some evidence suggests pushing to failure might be more important during low-load, high-rep training. (2)(3) Intensity or weight load may cause more muscle stress faster than lighter loads.
Findings from a 2020 experiment proposed that highly trained individuals might benefit more from occasional failure exercise than novices. One explanation is excessive failure training increases injury risk and impedes recovery. (4)
Is the cross-transfer effect possible, where training one limb strengthens the other, and the untrained limb helps even out muscle gains? The research isn’t certain.
Dr. Norton’s Tips & Takeaways
- Training to absolute failure may not be essential for maximizing muscle growth, but stopping one or a few reps shy could be beneficial.
- For heavy movements, stop a few reps short of failure for the first few sets, then push your limits on the final set.
- Due to their stability and fatigue, machines could be better suited for failure training than free-weight compound lifts like squats and deadlifts.
It’s also worth noting that since many people undertrain, taking some sets to failure might be necessary. That said, more research is needed to draw clearer conclusions on this topic.
References
- Refalo MC, Helms ER, Robinson ZP, Hamilton DL, Fyfe JJ. Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals. J Sports Sci. 2024 Jan;42(1):85-101. doi: 10.1080/02640414.2024.2321021. Epub 2024 Feb 23. PMID: 38393985.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.
- Lasevicius T, Schoenfeld BJ, Silva-Batista C, Barros TS, Aihara AY, Brendon H, Longo AR, Tricoli V, Peres BA, Teixeira EL. Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):346-351. doi: 10.1519/JSC.0000000000003454. PMID: 31895290.
- Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol (1985). 2006 May;100(5):1647-56. doi: 10.1152/japplphysiol.01400.2005. Epub 2006 Jan 12. PMID: 16410373.
Featured image via Shutterstock/ME Image
