The Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men
Date
Authors
Robinson, Zac
Macarilla, Christian
Juber, Matthew
Cerminaro, Rebecca
Benitez, Brian
Pelland, Joshua
Remmert, Jacob
John, Thomas
Hinson, Seth
Dinh, Shawn
Supervisor
Item type
Journal Article
Degree name
Journal Title
Journal ISSN
Volume Title
Publisher
International Universities Strength and Conditioning Association
Abstract
Purpose: This study examined the effect of proximity to failure on hypertrophy, strength, and fatigue. We hypothesized strength gains would be superior in non-failure groups compared to those that include sets to momentary failure, while hypertrophy would be similar in all groups. Methods: 38 men were randomized into four groups (4–6 repetitions in reserve [RIR] per set, 1–3 RIR per set, 0–3 RIR [last set taken to momentary failure], and 0 RIR per set) and completed an eight-week program. Back squat and bench press strength, muscle thickness, subjective fatigue, muscle soreness, and biomarkers (creatine kinase-CK and lactate dehydrogenase-LDH) were assessed. Results: Bench Press strength gains were comparable between the 4–6 RIR (9.05 kg [95% CI: 6.31, 11.8]) and 1–3 RIR (9.72 kg [95% CI: 7, 12.45]) groups, while outcomes in the 0–3 (5.07 kg [95% CI: 2.2, 7.93]) and 0 RIR (0.71 kg [95% CI: -4.41, 5.62]) groups were slightly inferior. Squat strength gains were comparable between 4–6 RIR (13.79 kg [95% CI: 7.43, 20.28]) and 1–3 RIR (18.05 kg [95% CI: 12.12, 23.88]) groups, but data for 0–3 RIR and 0 RIR are difficult to interpret due to poor feasibility of the protocols. For muscle hypertrophy, our data do not provide strong conclusions as to the effects of proximity to failure due to the large variability observed. The indices of fatigue were largely comparable between groups, without strong evidence of the repeated bout effect. Conclusion: These data suggest strength outcomes are comparable when taking sets to either a self-reported 4–6 RIR or 1–3 RIR, while training that includes sets to momentary failure may result in slightly inferior outcomes (i.e., 0–3 and 0 RIR). However, the influence of proximity to failure on hypertrophy remains unclear and our data did not reveal clear differences between groups in any measure of fatigue.Description
Keywords
32 Biomedical and Clinical Sciences, 3202 Clinical Sciences, 42 Health Sciences, Clinical Research, Behavioral and Social Science, 2.1 Biological and endogenous factors
Source
International Journal of Strength and Conditioning, ISSN: 2634-2235 (Print); 2634-2235 (Online), International Universities Strength and Conditioning Association, 5(1). doi: 10.47206/ijsc.v5i1.393
Publisher's version
Rights statement
Copyright (c) 2025 Zac Robinson, Christian Macarilla, Matthew Juber, Rebecca Cerminaro, Brian Benitez, Joshua Pelland, Jacob Remmert, Thomas John, Seth Hinson, Shawn Dinh, Ethan Elkins, Laura Canteri, Caitlyn Meehan, Eric Helms, Michael Zourdos. Creative Commons License. This work is licensed under a Creative Commons Attribution 4.0 International License.