This video discusses a new studycomparing various proximities to failure vs. having a fixed proximity to failure for muscle growth. It explores the implications for training for size and strength, considering existing research and practical applications. The study suggests that incorporating sets further from failure may be acceptable, especially for strength gains, but more research is needed for definitive conclusions regarding muscle growth.
Study Overview & Methodology #
- Participants: 31 trained individuals with 2 to 9 years of experience.
- Program Structure: Two four-week blocks, with a deload between blocks and at the end of the second block.
- Group 1 (Fixed Proximity): Aimed for 1 rep in reserve (RIR) for every set.
- Group 2 (Varied Proximity):
- Week 1: 4 RIR on all sets.
- Week 2: 3 RIR on all sets.
- Week 3: 2 RIR on all sets.
- Week 4: 1 RIR on all sets.
- Deload Protocol: Frequency and volume halved, all sets performed with 1 RIR.
- RIR Estimation Accuracy:
- Tested subjects' RIR estimation on back squat and bench press (80% 1RM).
- Subjects verbally indicated 3 RIR and 1 RIR.
- Initial testing showed fair accuracy (largest average error: -1.5 reps for 3 RIR on squat).
- Retesting after the study showed numerical improvements (largest average error: ~ -1 rep).
- Accuracy was only tested for bench press and squat, not other exercises in the program.
Study Findings #
- Muscle Growth (Size):
- No significant differences in cross-sectional area of vasis lateralis (quads) or thickness of triceps between the fixed and varied RIR groups.
- Triceps growth showed a slight, non-significant lean towards the varied group.
- Strength Gains:
- No significant differences in 1RM on bench press and squat between the groups.
- Bench press gains for men showed a slight, non-significant lean towards the fixed group.
Limitations of the Study #
- No "Training to Failure" Group: The study did not include a group training to absolute failure, making direct comparisons impossible.
- Partial Supervision: Only the fourth week of training was fully supervised; other weeks were unsupervised with reliance on training logs and filmed sets.
- Individual RIR Accuracy: While subjects were accurate on average, individual deviations existed.
- Limited RIR Testing: RIR accuracy was only tested on bench press and squat, not all exercises in the program.
- Small Sample Size: This is a single study with a small participant pool, so results are not strong evidence.
General Literature on Proximity to Failure #
- Muscle Growth (Size):
- Low volumes: Training to failure might be superior.
- Moderate to high volumes: 1-2 RIR is likely sufficient and generally superior for growth.
- Strength Gains:
- Proximity to failure has less impact.
- Training further from failure seems perfectly fine for strength development.
Practical Recommendations Based on the Study #
- For Strength Goals: Including sets further from failure (e.g., 3-4 RIR) is likely perfectly acceptable.
- For Muscle Growth Goals (Nuance & Experimentation):
- Can experiment with sets further from failure if appealing, but current confidence is low due to being a single, small study.
- Safer and current default recommendation: All sets in the 0-2 RIR range for muscle growth.
- Potential Scenarios for Further RIR:
- Very High Volume Training: Having some sets further from failure can make high volume more manageable, especially when acclimatizing.
- Limited Energy Days: Training slightly further from failure might be more manageable than skipping a workout entirely.
Alpha Progression App Promotion #
- Personalized program generation based on equipment, training frequency/duration, and muscle emphasis.
- Based on scientific literature.
- Customization options (changing variables, supersets).
- Built-in warm-up calculator and rest timer.
- Progressive overload recommendations.
- Automatic progress tracking.
- Exercise library with videos and text instructions (nearly 800 exercises).
- Offers a 2-week free trial and 20% off for viewers.
last updated: