A recent review published in the Sports Medicine journal reveals that training with weights to the point of muscle failure can significantly enhance muscle growth but is not as crucial for building strength. This discovery may influence how gym enthusiasts structure their workouts for optimal results.
Researchers from Florida Atlantic University reviewed 214 past studies to understand the relationship between training intensity and gains in muscle mass and strength. They found that those aiming to build muscle should work within a “sweet spot” of 0-5 reps short of failure to optimize growth while minimizing injury risk.
For strength training, the findings suggest that lifting heavier loads is more effective than pushing muscles to failure. Surprisingly, there was no significant link between the number of repetitions left in a person’s tank and their strength gain. Instead, the intensity of the load played a more substantial role in boosting strength.
The study also highlighted that muscle growth increases when more sets are performed closer to failure. This training method enhances mechanical tension on muscle fibers, a critical factor for muscle growth. However, training to failure is challenging, harder to recover from, and may impede long-term performance.
For those training to gain strength, scientists recommend stopping about 3-5 reps short of failure to avoid additional physical strain on the body. Understanding these nuances can help gymgoers and trainers optimize their workout regimens.
Researchers caution that training close to failure may increase the chances of neuromuscular fatigue, impacting overall performance. They emphasize that the optimal proximity to failure may vary between strength and muscle hypertrophy outcomes.
Future studies are needed to explore the continuous effects of training close to failure on larger samples to provide more definitive recommendations.