Train EASIER for Size & Strength? This NEW Study Is Interesting

Summary

This video explores the impact of training proximity to failure on muscle growth and strength. A new study compared trained individuals following a fixed 1-rep-in-reserve approach versus a varied approach gradually approaching failure over four weeks. Results showed no significant differences in muscle size or strength, suggesting sets slightly further from failure may still support growth when other sets are near failure. While strength gains appear less sensitive to training near failure, hypertrophy may benefit from keeping most sets within 0–2 reps from failure. Practical guidance includes occasional higher-rep-in-reserve sets for high-volume or low-energy days, emphasizing consistency and progressive overload.

Takeaways

• 💪 Training close to failure (0–2 reps in reserve) is important for maximizing muscle fiber recruitment and hypertrophy.
• 📊 A recent study compared fixed RIR (1 rep in reserve) to varied RIR (4 → 3 → 2 → 1) across trained individuals.
• 🏋️ Participants were 31 trained individuals with 2+ years of experience, following an upper/lower split program over two 4-week blocks.
• 🎯 Accuracy in estimating reps in reserve was tested, showing participants were fairly accurate with minor average errors.
• 📈 The study found no significant differences in quadriceps or triceps growth between fixed and varied RIR groups.
• 🏆 Strength gains (bench press and squat 1RM) were also similar between groups, though small trends favored different groups in certain lifts.
• 🧪 Overall, having some sets further from failure may not negatively impact hypertrophy or strength, especially if other sets are near failure.
• ⚖️ Training to failure may offer benefits in low-volume programs, while moderate-to-high volumes generally do well with 1–2 reps in reserve.
• 🛠️ For strength-focused training, proximity to failure is less critical, and sets can be performed further from failure without impairing results.
• 🔋 In high-volume or low-energy sessions, using slightly higher RIR (training further from failure) can help manage fatigue and recovery.
• 📱 Tools like the Alpha Progression app can help plan and track training programs with RIR guidance, progressive overload, and exercise tracking.
• ❗ The study has limitations: small sample size, partial supervision, and no true 'to-failure' comparison group, so results should be interpreted cautiously.

Q & A

What is the main focus of the study discussed in the video?

The study focuses on comparing the effects of varying proximity to failure versus training with a fixed proximity to failure on muscle growth and strength in trained individuals.

How did the researchers measure accuracy in estimating reps in reserve (RIR)?

The researchers tested the subjects by having them perform squats and bench presses to failure at 80% of their one-rep max and asked them to estimate when they had 3 or 1 rep left before failure. They then compared the subjects' estimations to their actual performance to assess accuracy.

What were the two groups in the study, and how did they train?

The study had two groups: one trained with a fixed 1 rep in reserve (RIR) for all sets, and the other varied their RIR across the 4-week program, starting with 4 reps in reserve in the first week and decreasing to 1 rep in reserve in the final week.

What were the main findings of the study regarding muscle growth and strength?

The study found no significant differences in muscle growth (measured by cross-sectional area and triceps thickness) or strength gains (measured by 1RM on squat and bench press) between the fixed and varied RIR groups.

What trend was observed in the study despite no significant differences?

Although no significant differences were found, there was a slight trend toward more triceps growth in the varied RIR group and slightly more bench press strength gains in the fixed RIR group for the male participants.

What limitations did the researchers acknowledge in the study?

The researchers noted that the study lacked a group training to failure, had a small sample size, and was only partly supervised. They also mentioned that RIR estimation accuracy could vary by exercise, and that the study's generalizability is limited.

How did the proximity to failure impact hypertrophy versus strength?

The study suggests that for hypertrophy, training close to failure is generally more beneficial, but if you're training with moderate to high volume, training with 1–2 reps in reserve is sufficient. For strength, proximity to failure has a much lower impact, and training further from failure is perfectly fine.

Can you experiment with sets further from failure for hypertrophy?

Yes, based on the study, experimenting with sets slightly further from failure may be fine for hypertrophy, but the safest recommendation for growth is still to stay within 0-2 reps in reserve until more evidence supports further exploration.

How does the study suggest handling high-volume training or low-energy days?

The study suggests that during high-volume training or on low-energy days, it might be more manageable to train with some sets further from failure to maintain consistency, rather than skipping the workout entirely.

What is the main takeaway regarding training to failure for muscle growth?

The main takeaway is that training with 1–2 reps in reserve is likely sufficient for muscle growth, and training to failure isn't necessarily superior. However, training close to failure is still recommended for maximizing hypertrophy, especially with low-volume programs.