Training to Failure vs. Stopping Short: What the Latest Study Reveals

Welcome back to another educational installment where we delve into the intricacies of resistance training. This week, we explore the debate surrounding training to failure versus stopping a few reps shy of failure and its implications for muscle hypertrophy. We’ll also examine a recent study that sheds light on this topic.

The Study Overview

A recent study evaluated the effects of training to absolute failure compared to stopping one or two reps shy of failure. What makes this study particularly interesting is its design: it included both men and women and analyzed the results separately to identify any sex-based differences, which ultimately showed no significant differences.

Unilateral Design

The study employed a unilateral design, meaning each participant served as their own control. Participants performed the resistance training protocol on one leg to failure while stopping short on the other leg. This approach mitigated genetic differences affecting outcomes, providing a clearer picture of the results.

Training Protocol

Over eight weeks, participants, who were well-trained individuals with an average of over seven years of experience in resistance training, engaged in two sessions per week. The training involved the leg press and leg extension exercises. One leg trained to failure, while the other was subjected to a repetitions in reserve (RIR) protocol, stopping either one or two reps shy of failure.

Key Findings

After eight weeks of training, both groups exhibited an increase in the thickness of their quadriceps, with no significant differences between the two groups. Additionally, the volume load—calculated as reps multiplied by sets multiplied by weight—was nearly identical for both training methods. This challenges the common belief that training to failure inherently leads to more reps.

Repetition Loss

Interestingly, the study revealed that training to failure resulted in a greater repetition loss during subsequent sets compared to stopping shy of failure. This indicates that while one leg was pushed to its limits, the other could maintain higher performance across sets.

Muscle Hypertrophy Differences

The study did note some regional differences in muscle hypertrophy: the vastus lateralis (outer quad) showed more growth in the training-to-failure group, while the rectus femoris (middle quad) had better hypertrophy in the group that stopped shy of failure.

Practical Recommendations

Based on the findings from this study, it is not necessary to train to absolute failure to optimize muscle growth. Instead, aiming to be close to failure—within a couple of reps—is sufficient. If you do choose to train to failure, consider stopping short of failure in your initial sets and pushing to failure only on the final set. This approach allows for more total reps while still benefiting from the intensity of training to failure.

Exercise Selection

Furthermore, it may be advantageous to select exercises that require less mental load or neuromuscular focus, such as hack squats, leg presses, and leg extensions. These exercises enable you to focus on muscle movement without the significant fatigue associated with more complex lifts like free barbell squats or deadlifts.

Conclusion

In summary, while training to failure can yield benefits, stopping shy of failure can be equally effective for muscle hypertrophy without the drawbacks of repetition loss. For those looking for structured training guidance, consider exploring the Boling Workout Builder, which offers a variety of evidence-based training programs tailored to different fitness levels and equipment availability.

Stay tuned for more insights on optimizing your training regimen!