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The Revive Stronger Podcast
368: How Important Is Training To Failure Based On Science - Zac Robinson
Jun 17, 2023
Zac Robinson, researcher and expert in muscle hypertrophy, discusses the influence of estimated proximity to failure on muscle growth. They explore the challenges of estimating Repetitions in Reserve (RIR) and the trade-off between volume and intensity in training. The podcast also covers the implications of training to failure on muscle gain, the debate between machine-based and free weight exercises, and recommendations for further reading.
01:34:21
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Quick takeaways
- Training closer to failure can lead to increased muscle size, but its effectiveness may vary for individuals based on subjective factors.
- Pushing sets to momentary failure may be more effective for hypertrophy than stopping voluntarily at a certain Reps in Reserve (RIR) level.
Deep dives
The impact of estimated proximity to failure on hypertrophy: A meta-regression analysis.
This podcast episode features a discussion with Zach, the founder of Data Driven Strength, who conducted a meta-regression analysis on the relationship between estimated proximity to failure and muscle hypertrophy. The analysis found that as participants got closer to failure in their training sets, there was a meaningful increase in muscle size. However, it should be noted that the effectiveness of training to failure may vary for individuals, as there are subjective factors like psychological preferences and sensitivities to consider. The analysis also highlighted the importance of estimating proximity to failure accurately, as subjective estimations of RIR could impact the results. Overall, it seems that training closer to failure can have a positive impact on hypertrophy, but the optimal approach may differ depending on individual factors.
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