When engaging in resistance training like weightlifting, have you ever considered how pushing your limits to the point where you can’t complete another repetition – known as reaching failure – influences your results?
Though previous research has examined this topic from various angles, no meta-analysis has yet delved into the specific patterns (such as linear or non-linear) relating to how far you are from failure (measured in repetitions left) affects changes in muscle strength and size.
This leaves some uncertainty about the optimal distance from failure needed to maximize both muscle growth and strength.
Researchers from Florida Atlantic University, along with various collaborators, investigated the effects of training near failure on muscle growth and strength. Their primary focus was on how training close to failure influences growth in the major muscles engaged during particular exercises. For instance, during leg presses, they examined the effects on the quadriceps.
Researchers calculated the number of repetitions in reserve, which indicates how many more repetitions one could perform before achieving failure. They analyzed data from 55 different studies and conducted thorough statistical assessments to determine the effects of various repetitions in reserve levels on strength and muscle growth.
The findings from the study, published in the journal Sports Medicine, indicated that how close you train to failure does not significantly impact strength gains. Whether you stop well before failure or just shy of it, your improvements in strength seem comparable. However, for muscle size (hypertrophy), training closer to failure can yield better results; the nearer you get to failure, the more noticeable the muscle growth.
“If your goal is muscle growth, approaching failure in your training may be more beneficial. It appears that altering your training volume through changes in sets or repetitions doesn’t affect the link between your proximity to failure and muscle growth,” stated Michael C. Zourdos, Ph.D., senior author and chair of the Department of Exercise Science and Health Promotion at FAU’s Charles E. Schmidt College of Science. “When it comes to strength, the closeness to failure isn’t quite as crucial.”
The researchers recommend that individuals aiming for muscle growth should train within a range of 0-5 repetitions shy of failure to maximize muscle development while reducing the risk of injury. For strength training, they suggest lifting heavier weights rather than pushing muscles to their limit. Therefore, to enhance strength, individuals should conclude their sets about 3-5 repetitions before reaching failure without overly straining their bodies.
“Training closer to failure improves the accuracy of self-assessed repetitions left,” explained Zac P. Robinson, Ph.D., the first author and a Ph.D. graduate from FAU’s Department of Exercise Science and Health Promotion. “When individuals estimate their remaining repetitions, this perception affects their choice of weights. An inaccurate estimate could result in using lighter weights than necessary, hindering strength progression. Conversely, our meta-analysis indicates that training near failure also leads to increased muscle growth. Thus, for most people, training close to failure may be the optimal choice, enhancing both perceived effort and muscle size gains.”
These findings emphasize the challenges of training close to failure, which can be demanding and complicate recovery, potentially affecting long-term performance negatively. Furthermore, the researchers note that training nearer to failure may better replicate the experiences associated with a maximal strength test, which is often utilized in strength training programs, rehabilitation, and athletic performance assessments to evaluate an individual’s strength profile and monitor progress.
“As the load intensifies, movement patterns change, meaning that performing sets closer to failure can more accurately reflect the demands of maximum strength assessments,” Zourdos noted. “This strategy aligns with the specificity principle by exposing you to similar movement patterns and psychological challenges. Additionally, training near failure could enhance psychological factors like visualization, which are critical for achieving maximum strength.”
The study’s findings may guide future research and offer valuable insights for trainers on how the distance from failure affects muscle growth and strength. Nevertheless, the precise numerical relationship between training proximity to failure and strength gains remains undetermined. Future studies should be specifically designed to investigate the continuous effects within larger sample sizes.
Co-authors of the study include Joshua C. Pelland, a graduate student, and Jacob F. Remmert, a Ph.D. student, both from FAU’s Department of Exercise Science and Health Promotion; Martin C. Refalo, a Ph.D. candidate at Deakin University in Australia; Ivan Jukic, Ph.D., a research fellow at Auckland University of Technology in New Zealand; and James Steele, Ph.D., an associate professor of sport and exercise science at Solent University in England.
– FAU –
About Florida Atlantic University:
Founded in 1961, Florida Atlantic University opened its doors in 1964 as Florida’s fifth public university. Currently, the university serves over 30,000 undergraduate and graduate students across six campuses along the southeast coast of Florida. In recent years, FAU has doubled its research funding and surpassed peers in student success rates. By merging accessibility with excellence, FAU exemplifies an innovative model where traditional achievement gaps are eliminated. FAU is recognized as a Hispanic-serving institution, ranked among the top public universities by U.S. News & World Report, and classified as a High Research Activity institution by the Carnegie Foundation for the Advancement of Teaching. For more information, visit www.fau.edu.
