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#744 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Building Muscle
Modern Wisdom
Weight Selection and Failure in Muscle Growth Training
Weight selection for muscle growth training should allow lifting with good technique between 5 and 30 times in a set, close to failure. Challenging the muscles is key, whether through heavy weights or light high-rep sets near failure. Training to failure yields slightly more muscle growth but significantly more fatigue. Programs stopping 1-3 reps shy of failure provide great stimulus with manageable fatigue. Going beyond failure offers good results but requires reducing total training volume to manage rapid fatigue accumulation. For optimal muscle growth with sufficient recovery, aiming for 1-3 reps shy of failure on average in a training program is recommended.
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