Ep. 197 - Training To Failure: A Comprehensive Overview

The Importance of Context in Analyzing Research

The meta-analysis conducted by Martin Ruffalo and his research team explores the relationship between proximity to failure in resistance training and muscle hypertrophy. They categorized the studies into three themes based on the definition of failure applied. Theme A consisted of studies utilizing momentary muscular failure, theme B included studies with various other definitions of failure, and theme C focused on velocity-based methods of set termination. The analysis of all studies together showed a trivial advantage for training to failure compared to non-failure training. However, further analysis within each theme revealed interesting findings. In theme A, there was no evidence to support that training to momentary muscular failure was superior to non-failure training. Theme B showed that pushing close to failure, but not to failure, seemed to be optimal for muscle hypertrophy. Theme C, which examined velocity-based methods, demonstrated that moderate to high velocity loss conditions were superior to low velocity loss conditions. These findings suggest a nonlinear relationship between proximity to failure and muscle hypertrophy. It's important to note that the results are specific to the study designs and should not be interpreted as strict guidelines for individual programming. Instead, the findings provide clues that can be integrated into a broader understanding of resistance training and its application in practice.