TRADE OFF

ryan3478
Apr 15
1 min read

Recently I had a couple clients ask me about a recent study that compares training to failure as compared to a sub maximal effort (2RIR).

The premise of the study was to determine which one was more effective to stimulate muscle growth and response.

What it found was there was about an equal response in both, with a slight favor to the group that trained to failure, “although absolute differences between conditions were generally modest.”

A person doing push-ups on bars in a sunlit gym. The scene is warm-toned with a kettlebell in the foreground, creating a focused mood.

While the modest difference might be enough to make it tempting to train to failure on all sets, I feel that the proportionally risk of injury goes up, along with the increased demand on recovery.

Additionally, I think that there is a greater metabolic response with the increased volume session as a slightly lower intensity.

Hand holding a small white alarm clock showing 10:10. Minimalist white background. Clock has black numbers and hands, evoking simplicity.

Bottom line, if someone is short on time and needs to crank out some quick sets to failure, there is benefit to that. However, with all things being equal, keep a couple reps in the tank (2RIR) and keep those gains coming.