3min snip

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Dr. Layne Norton: Tools for Nutrition & Fitness

Huberman Lab

NOTE

**Optimal reps and weight for Strength gain **

Defining failure in strength training involves understanding that failure occurs when one cannot perform another repetition with proper form, termed as Reps In Reserve (RIR). Training to failure may not be necessary for maximizing hypertrophy; instead, getting close to failure is more beneficial. Research indicates that while achieving muscle hypertrophy is similar between training to failure and leaving reps in reserve, strength gains are typically greater when one does not frequently train to failure. Thus, it is suggested that to maximize strength, training should include sufficient volume, approximately 10 to 20 sets per muscle group per week, but should avoid regular failure to enhance strength outcomes effectively.

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