Experts Reveal Ultimate Muscle-Building Technique
A popular technique in weightlifting is “training to failure,” which involves performing exercises until you can no longer complete another repetition. While this method is often believed to maximize muscle growth, a recent review published in Sports Medicine suggests that it may not be the best approach for increasing overall strength.
The study found that individuals who stop their sets before reaching muscle failure can achieve similar improvements in strength as those who push themselves to the limit. The key difference, however, is that training to failure significantly benefits muscle size. The closer lifters push to failure, the greater their muscle growth tends to be.
Researchers analyzed data from 55 studies on the number of additional reps a person could perform before reaching muscle failure. They concluded that training near failure is effective for muscle hypertrophy and reduces the risk of injury, while for strength gains, lifting progressively heavier weights without necessarily reaching failure is more effective.
Lead researcher Zac Robinson from Florida Atlantic University noted that individuals’ perceptions of how many reps they have left can affect their choice of weights. Inaccurate estimations may lead to using lighter weights than needed, which could limit strength development. Nonetheless, training close to failure was shown to enhance both muscle growth and the accuracy of effort perception.
Overall, the review suggests that for muscle growth, training closer to failure might be advantageous. For strength improvement, however, focusing on gradually increasing weights rather than pushing to failure is recommended.
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