Faut-il Aller à l'Échec Musculaire ? Proximité de l'Échec & RIR

BACKGROUND: The proximity to failure in which sets are terminated has gained attention in the scientific literature as a potentially key resistance training variable. Multiple meta-analyses have directly (i.e., failure versus not to failure) or indirectly (e.g., velocity loss, alternative set structures) evaluated the effect of proximity to failure on strength and muscle hypertrophy outcomes categorically; however, the dose-response effects of proximity to failure have not been analyzed collectively in a continuous manner. OBJECTIVE: To meta-analyze the aforementioned areas of relevant research, proximity to fail…

The present study investigated the effects of different intensities of resistance training (RT) on elbow flexion and leg press one-repetition maximum (1RM) and muscle cross-sectional area (CSA). Thirty men volunteered to participate in an RT programme, performed twice a week for 12 weeks. The study employed a within-subject design, in which one leg and arm trained at 20% 1RM (G20) and the contralateral limb was randomly assigned to one of the three conditions: 40% (G40); 60% (G60), and 80% 1RM (G80). The G20 started RT session with three sets to failure. After G20 training, the number of sets was adjusted for the…

Aube, D, Wadhi, T, Rauch, J, Anand, A, Barakat, C, Pearson, J, Bradshaw, J, Zazzo, S, Ugrinowitsch, C, and De Souza, EO. Progressive resistance training volume: effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. J Strength Cond Res 36(3): 600-607, 2022-This study investigated the effects of 12-SET, 18-SET, and 24-SET lower-body weekly sets on muscle strength and mass accretion. Thirty-five resistance-trained individuals (one repetition maximum [1RM] squat: body mass ratio [1RM: BM] = 2.09) were randomly divided into 12-SET: n = 13, 18-SET: n = 12, and 24-SET: n = 10. Su…

Pareja-Blanco, F, Rodríguez-Rosell, D, Aagaard, P, Sánchez-Medina, L, Ribas-Serna, J, Mora-Custodio, R, Otero-Esquina, C, Yáñez-García, JM, and González-Badillo, JJ. Time course of recovery from resistance exercise with different set configurations. J Strength Cond Res 34(10): 2867-2876, 2020-This study analyzed the response to 10 resistance exercise protocols differing in the number of repetitions performed in each set (R) with respect to the maximum predicted number (P). Ten males performed 10 protocols (R(P): 6(12), 12(12), 5(10), 10(10), 4(8), 8(8), 3(6), 6(6), 2(4), and 4(4)). Three sets with 5-minute inters…

This study examined the influence of resistance training (RT) proximity-to-failure, determined by repetitions-in-reserve (RIR), on quadriceps hypertrophy and neuromuscular fatigue. Resistance-trained males (n = 12) and females (n = 6) completed an 8-week intervention involving two RT sessions per week. Lower limbs were randomised to perform the leg press and leg extension exercises either to i) momentary muscular failure (FAIL), or ii) a perceived 2-RIR and 1-RIR, respectively (RIR). Muscle thickness of the quadriceps [rectus femoris (RF) and vastus lateralis (VL)] and acute neuromuscular fatigue (i.e., repetitio…

We systematically searched the literature for studies with a randomized design that compared different inter-set rest interval durations for estimates of pre-/post-study changes in lean/muscle mass in healthy adults while controlling all other training variables. Bayesian meta-analyses on non-controlled effect sizes using hierarchical models of all 19 measurements (thigh: 10; arm: 6; whole body: 3) from 9 studies meeting inclusion criteria analyses showed substantial overlap of standardized mean differences across the different inter-set rest periods [binary: short: 0.48 (95%CrI: 0.19-0.81), longer: 0.56 (95%CrI:…

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 31(12): 3508-3523, 2017-The purpose of this article was to conduct a systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols. Searches of PubMed/MEDLINE, Cochrane Library, and Scopus were conducted for studies that met the following criteria: (a) an experimental trial involving both low-load training …

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7): 1805-1812, 2016-The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men…

Nóbrega, SR, Ugrinowitsch, C, Pintanel, L, Barcelos, C, and Libardi, CA. Effect of resistance training to muscle failure vs. volitional interruption at high- and low-intensities on muscle mass and strength. J Strength Cond Res 32(1): 162-169, 2018-The purpose of this study was to investigate the effects of resistance training (RT) at high- and low-intensities performed to muscle failure or volitional interruption on muscle strength, cross-sectional area (CSA), pennation angle (PA), and muscle activation. Thirty-two untrained men participated in the study. Each leg was allocated in 1 of 4 unilateral RT protocols: …

BACKGROUND AND OBJECTIVE: This systematic review with meta-analysis investigated the influence of resistance training proximity-to-failure on muscle hypertrophy. METHODS: Literature searches in the PubMed, SCOPUS and SPORTDiscus databases identified a total of 15 studies that measured muscle hypertrophy (in healthy adults of any age and resistance training experience) and compared resistance training performed to: (A) momentary muscular failure versus non-failure; (B) set failure (defined as anything other than momentary muscular failure) versus non-failure; or (C) different velocity loss thresholds. RESULTS: The…

Lacerda, LT, Marra-Lopes, RO, Diniz, RCR, Lima, FV, Rodrigues, SA, Martins-Costa, HC, Bemben, MG, and Chagas, MH. Is performing repetitions to failure less important than volume for muscle hypertrophy and strength? J Strength Cond Res 34(5): 1237-1248, 2020-The aim of this study was to investigate the effects of muscle failure (MF) or not to MF (NMF) training on strength and muscle hypertrophy relative gains (average and individual data). Ten men untrained in resistance training participated in the study. Each leg was allocated in 1 of 2 unilateral training protocols (MF or NMF with equal volume) on knee extensio…

The aim of this study was to compare the effects of resistance training to muscle failure (RT-F) and non-failure (RT-NF) on muscle mass, strength and activation of trained individuals. We also compared the effects of these protocols on muscle architecture parameters. A within-subjects design was used in which 14 participants had one leg randomly assigned to RT-F and the other to RT-NF. Each leg was trained 2 days per week for 10 weeks. Vastus lateralis (VL) muscle cross-sectional area (CSA), pennation angle (PA), fascicle length (FL) and 1-repetition maximum (1-RM) were assessed at baseline (Pre) and after 20 ses…

The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9) or a high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was per…

The reverse fly machine is a popular exercise for strengthening the horizontal shoulder abductors including the posterior deltoid. There seems to be little consensus as to which hand position most effectively targets the posterior deltoid despite this option on most machines. This study investigated the impact of varying one's hand position, and consequently altering shoulder joint rotation, on muscle activity in various glenohumeral muscles during exercise on the reverse fly machine. Nineteen resistance-trained men (mean age = 23.2 ± 4.3 years; height = 176.9 ± 7.1 centimeters; body mass = 81.3 ± 10.5 kilograms;…

Lasevicius, T, Schoenfeld, BJ, Silva-Batista, C, Barros, TdS, Aihara, AY, Brendon, H, Longo, AR, Tricoli, V, Peres, BdA, and Teixeira, EL. Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. J Strength Cond Res 36(2): 346-351, 2022-The purpose of this study was to investigate the effects of an 8-week resistance training program at low and high loads performed with and without achieving muscle failure on muscle strength and hypertrophy. Twenty-five untrained men participated in the 8-week study. Each lower limb was allocated to 1 of 4 unilateral knee extension p…

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res 35(3): 870-878, 2021-This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training. A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compar…

The aim of this meta-analysis was to explore the effects of low-load vs. high-load resistance training on type I and type II muscle fiber hypertrophy. Searches for studies were performed through ten databases. Studies were included if they: (a) compared the effects of low-load vs. high-load resistance training (performed to momentary muscular failure); and, (b) assessed muscle fiber hypertrophy. A random-effects meta-analysis was performed to analyze the data. Ten study groups were included in the analysis. In the meta-analysis for the effects of low-load vs. high-load resistance training on type I muscle fiber h…

This study investigated the effects of a 10-week resistance training to failure on neuromuscular adaptations in young women. Eighty-nine active young women were randomly assigned to one of three groups: 1) repetitions to failure (RF; three sets of repetitions to failure); 2) repetitions not to failure with equalized volume (RNFV; four sets of 7 repetitions); and 3) repetitions not to failure (RNF; three sets of 7 repetitions). All groups performed the elbow flexor exercise (bilateral biceps curl) and trained 2 days per week using 70% of 1RM. There were significant increases (p<0.05) in muscle strength after 5 (15…

PURPOSE: We aimed to perform a systematic review and meta-analysis of the effects of training to muscle failure or non-failure on muscular strength and hypertrophy. METHODS: Meta-analyses of effect sizes (ESs) explored the effects of training to failure vs. non-failure on strength and hypertrophy. Subgroup meta-analyses explored potential moderating effects of variables such as training status (trained vs. untrained), training volume (volume equated vs. volume non-equated), body region (upper vs. lower), exercise selection (multi- vs. single-joint exercises (only for strength)), and study design (independent vs. …

The purpose of the study was to compare the physiological responses of skeletal muscle to a resistance training (RT) program using repetition maximum (RM) or relative intensity (RISR). Fifteen well-trained males underwent RT 3 d·wk-1 for 10 weeks in either an RM group (n = 8) or RISR group (n = 7). The RM group achieved a relative maximum each day, while the RISR group trained based on percentages. The RM group exercised until muscular failure on each exercise, while the RISR group did not reach muscular failure throughout the intervention. Percutaneous needle biopsies of the vastus lateralis were obtained pre-po…

BACKGROUND: This study examined low-volume resistance training (RT) in trained participants with and without advanced training methods. METHODS: Trained participants (RT experience 4±3 years) were randomised to groups performing single-set RT: ssRM (N.=21) performing repetitions to self-determined repetition maximum (RM), ssMMF (N.=30) performing repetitions to momentary muscular failure (MMF), and ssRP (N.=28) performing repetitions to self-determined RM using a rest pause (RP) method. Each performed supervised RT twice/week for 10 weeks. Outcomes included maximal isometric strength and body composition using bi…

This investigation sought to determine the effect of resistance training to failure on functional, structural and neural elbow flexor muscle adaptation. Twenty-eight males completed a 4-week familiarization period and were then counterbalanced on the basis of responsiveness across; non-failure rapid shortening (RS; rapid concentric, 2 s eccentric), non-failure stretch-shortening (SSC; rapid concentric, rapid eccentric), and failure control (C, 2 s concentric, 2 s eccentric), for a 12-week unilateral elbow flexor resistance training regimen, 3 × week using 85% of one repetition maximum (1RM). 1RM, maximal voluntar…

BACKGROUND: In this study, we investigated the effects of resistance training protocols with different loads on muscle hypertrophy and strength. METHODS: Twenty-one participants were randomly assigned to 1 of 3 (n = 7 for each) resistance training (RT) protocols to failure: High load 80 % 1RM (8-12 repetitions) (H group), low load 30 % 1RM (30-40 repetitions) (L group) and a mixed RT protocol (M group) in which the participants switch from H to L every 2 weeks. RT consisted of three sets of unilateral preacher curls performed with the left arm 3 times/week with 90 s rest intervals between sets. The right arm serv…

It is believed that regional activation within a muscle may lead to greater site-specific muscular adaptations in the activated portion of the muscle. Because the hamstrings are a biarticular muscle, it can be theorized that single-joint exercises where movement originates at the hip vs. the knee will result in differential activation of the muscle complex. The purpose of the present study was to assess electromyographic activity in the proximal and distal aspects of the medial and lateral hamstrings during performance of the stiff-legged deadlift (SLDL), a hip-dominant exercise, and the lying leg curl (LLC), a k…

Considerable inter-individual heterogeneity exists in the muscular adaptations to resistance training. It has been proposed that fast-twitch fibres are more sensitive to hypertrophic stimuli and thus that variation in muscle fibre type composition is a contributing factor to the magnitude of training response. This study investigated if the inter-individual variability in resistance training adaptations is determined by muscle typology and if the most appropriate weekly training frequency depends on muscle typology. In strength-training novices, 11 slow (ST) and 10 fast typology (FT) individuals were selected by …

This study examined the time course of recovery following resistance exercise sessions in the back squat, bench press, and deadlift. Twelve well-trained males (age: 24.5 ± 3.8 years, body mass: 84.01 ± 15.44 kg, training age: 7.1 ± 4.2 years) performed 4 sets to failure at 80% of a 1-repetition maximum (1RM) on the squat, bench press, and deadlift in successive weeks. The bench press was always performed in week 2 with the squat and deadlift order counterbalanced between weeks 1 and 3. Indirect muscle damage and performance fatigue was assessed immediately before and after exercise and at 24 h, 48 h, 72 h, and 96…

We examined the neuromuscular adaptations following 3 and 6 weeks of 80 vs. 30% one repetition maximum (1RM) resistance training to failure in the leg extensors. Twenty-six men (age = 23.1 ± 4.7 years) were randomly assigned to a high- (80% 1RM; n = 13) or low-load (30% 1RM; n = 13) resistance training group and completed leg extension resistance training to failure 3 times per week for 6 weeks. Testing was completed at baseline, 3, and 6 weeks of training. During each testing session, ultrasound muscle thickness and echo intensity, 1RM strength, maximal voluntary isometric contraction (MVIC) strength, and contra…

STUDY DESIGN: Randomized controlled trial. OBJECTIVE: To compare the effects of full range of motion (ROM) and limited ROM isolated lumbar extension exercise upon full ROM lumbar extension strength, ROM, perceived pain, and disability. SUMMARY OF BACKGROUND DATA: Limited ROM is common in chronic low back pain as is lumbar extensor deconditioning. Limited ROM exercise is a common prescription but is yet to be empirically tested. METHODS: Males (n = 21) and females (n = 17) with nonspecific chronic low back pain were initially recruited. Participants were randomized to either a full ROM (FullROM) or limited ROM (Li…

The efficacy of caffeine ingestion in enhancing aerobic performance is well established. However, despite suggestions that caffeine may enhance resistance exercise performance, research is equivocal on the effect of acute caffeine ingestion on resistance exercise performance. It has also been suggested that dampened perception of perceived exertion and pain perception might be an explanation for any possible enhancement of resistance exercise performance due to caffeine ingestion. Therefore, the aim of this study was to examine the acute effect of caffeine ingestion on repetitions to failure, rating of perceived …

The magnitude of failure in voluntary drive after fatiguing contractions of different intensities in men and women is not known. The purpose of this study was to compare the time to task failure and voluntary activation of men and women for a sustained isometric contraction performed at a low and high intensity with the elbow flexor muscles. Nine men and nine women sustained an isometric contraction at 20% and 80% of maximal voluntary contraction (MVC) force until task failure during separate sessions. The men had a shorter time to failure than women for the 20% but not the 80% MVC task. Voluntary activation was …

INTRODUCTION/PURPOSE: This study compared the effects of single-set resistance training performed with maximal effort (failure) versus submaximal effort on muscular adaptations. METHODS: Forty-two young, resistance-trained men and women were randomly assigned to one of two parallel groups: a group that trained to failure on all exercises (FAIL) or a submaximal effort group (2-RIR) that trained with two repetitions in reserve for the same exercises. Participants performed a single set of nine exercises targeting all major muscle groups per session, twice weekly for 8 wk. We assessed pre-post study changes in muscl…

Kassiano, W, Costa, B, Kunevaliki, G, Soares, D, Stavinski, N, Francsuel, J, Carneiro, MAS, Tricoli, I, Nunes, JP, Ribeiro, AS, and Cyrino, ES. Muscle swelling of the triceps surae in response to straight-leg and bent-leg calf raise exercises in young women. J Strength Cond Res 37(7): e438-e443, 2023-Triceps surae muscle swelling in response to different resistance exercises remains to be determined. This study compared the effects of straight-leg (STRA-leg) calf raise vs. bent-leg (BENT-leg) calf raise exercises on triceps surae muscle swelling. Seventeen young women (23.7 ± 4.0 years; 67.4 ± 16.0 kg; and 163.5 …

BACKGROUND: This study examined the influence of proximity-to-failure in resistance training (RT), using subjective repetitions-in-reserve (RIR) prediction, on neuromuscular fatigue and perceptual responses. METHODS: Twenty-four resistance-trained males (n = 12) and females (n = 12) completed three experimental trials in a randomised order, each involving six RT sets (barbell bench press) with 75% 1-RM performed to either momentary muscular failure (FAIL), 1-RIR, or 3-RIR. Changes in lifting velocity with a fixed load were assessed from pre-exercise to post-exercise with the aim of quantifying acute neuromuscular…

Terada, K, Kikuchi, N, Burt, D, Voisin, S, and Nakazato, K. Full title: Low-load resistance training to volitional failure induces muscle hypertrophy similar to volume-matched, velocity fatigue. J Strength Cond Res 36(6): 1576-1581, 2022-We investigated how resistance training (RT) to failure at low load affects acute responses and chronic muscle adaptations compared with low-load RT to velocity fatigue at equal work volume. Twenty-seven subjects performed 8 weeks of bench press twice weekly. Subjects were randomly assigned to one of 3 groups: low-load volitional failure (LVoF, n = 9), low-load velocity fatigue (…

BACKGROUND: This study investigated the effects of two 14-week resistance training protocols with different repetition duration (RD) performed to muscle failure (MF) on gains in strength and muscle hypertrophy as well as on normalized electromyographic (EMG) amplitude and force-angle relationships. METHODS: The left and right legs of ten untrained males were assigned to either one of the two protocols (2-s or 6-s RD) incorporating unilateral knee extension exercise. Both protocols were performed with 3-4 sets, 50-60% of the one-repetition maximum (1RM), and 3 min rest. Rectus femoris and vastus lateralis cross-se…

Vieira, AF, Umpierre, D, Teodoro, JL, Lisboa, SC, Baroni, BM, Izquierdo, M, and Cadore, EL. Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: A systematic review with meta-analysis. J Strength Cond Res 35(4): 1165-1175, 2021-The aim of this review was to summarize the evidence from longitudinal studies assessing the effects induced by resistance training (RT) performed to failure (RTF) vs. not to failure (RTNF) on muscle strength, hypertrophy, and power output in adults. Three electronic databases were searched using terms related to RTF and R…

Karsten, DB, Fu, Y, Larumbe-Zabala, DE, Seijo, DM, and Naclerio, DF. Impact of two high-volume set configuration workouts on resistance training outcomes in recreationally trained men. J Strength Cond Res 35(2S): S136-S143, 2021-This study compared the effects of 2 weekly equalized by volume, loading zone and frequency resistance training designs using repetition to failure (RTF) or not to failure (NTF), on body composition, strength, and mechanical power. Based on individual baseline maximal strength, 18 recreationally resistance-trained men were pair-matched and consequently randomly assigned to an RTF (n = 9) …

Citrulline malate (CitMal) is a dietary supplement that is suggested to enhance strength training performance. However, there is conflicting evidence on this matter. Thus, the purpose of this meta-analysis was to determine whether supplementing with CitMal prior to strength training could increase the total number of repetitions performed before reaching voluntary muscular failure. A systematic search was conducted wherein the inclusion criteria were double-blind, placebo-controlled studies in healthy participants that examined the effect of CitMal on repetitions to failure during upper body and lower body resist…

The purpose of this study was to investigate the effects of SHORT (1 min) and LONG (3 min) rest intervals (RI) on total volume lifted (TVL), repetition performance, fatigue index (FI), and blood lactate [La] during upper body (chest press) and lower body (leg press) exercise with low-intensity (75% of a 10-RM) in trained female lifters. Fourteen females (mean ± SD, age = 22.9 ± 5.4 years, training experience = 5.2 ± 2.5 years, height = 166.1 ± 6.9 cm, weight = 61.3 ± 5.1 kg, body fat % = 21.7 ± 3.3%) participated in this randomized, repeated-measures, cross-over design study. They performed four sets to failure o…

Given the common view that pre-exercise nutrition/breakfast is important for performance, the present study investigated whether breakfast influences resistance exercise performance via a physiological or psychological effect. Twenty-two resistance-trained, breakfast-consuming men completed three experimental trials, consuming water-only (WAT), or semi-solid breakfasts containing 0 g/kg (PLA) or 1·5 g/kg (CHO) maltodextrin. PLA and CHO meals contained xanthan gum and low-energy flavouring (approximately 122 kJ), and subjects were told both 'contained energy'. At 2 h post-meal, subjects completed four sets of back…

'Repetitions in Reserve' (RIR) scales in resistance training (RT) are used to control effort but assume people accurately predict performance a priori (i.e. the number of possible repetitions to momentary failure (MF)). This study examined the ability of trainees with different experience levels to predict number of repetitions to MF. One hundred and forty-one participants underwent a full body RT session involving single sets to MF and were asked to predict the number of repetitions they could complete before reaching MF on each exercise. Participants underpredicted the number of repetitions they could perform t…

Recent evidence suggests that resistance training with light or heavy loads to failure results in similar adaptations. Herein, we compared how both training modalities affect the molecular, neuromuscular, and recovery responses following exercise. Resistance-trained males (mean ± SE: 22 ± 2 years, 84.8 ± 9.0 kg, 1.79 ± 0.06 m; n = 15) performed a crossover design of four sets of leg extensor exercise at 30% (light RE) or 80% (heavy RE) one repetition maximum (1RM) to repetition failure, and heavy RE or light RE 1 week later. Surface electromyography (EMG) was monitored during exercise, and vastus lateralis muscle…

We investigated the effects of low-load resistance training to failure performed with different rest intervals on acute hormonal responses and long-term muscle and strength gains. In the acute study, 14 participants were assigned to either a short rest (S, 30 s) or long rest (L, 150 s) protocol at 40% one-repetition maximum. Blood samples were taken before and after the workout. Both groups showed significant (p<0.05) increases in growth hormone and insulin-like growth factor 1 immediately post-workout. In the longitudinal study, the same protocol as in the acute study was performed 2 times per week for 8 weeks b…

Abstract The present study aimed to elucidate the effect of core training on trunk flexor musculature in athletes. Twenty-eight collegiate male soccer players were randomly assigned to three groups: a training group that performed core exercises with wheeled platforms (WP), a training group that performed body mass-based core exercise (BME), and a control group that did not perform core exercise training (CON). WP and BME trained twice a week for 10 weeks. The WP performed 8–14 exercises with wheeled platforms. BME conducted four core exercises to failure. Before and after the intervention, trunk segment lean bod…

What is the central question of this study? Does shorter rest between sets of resistance exercise promote a superior circulating hormonal and acute muscle anabolic response compared with longer rest periods? What is the main finding and its importance? We demonstrate that short rest (1 min) between sets of moderate-intensity, high-volume resistance exercise blunts the acute muscle anabolic response compared with a longer rest period (5 min), despite a superior circulating hormonal milieu. These data have important implications for the development of training regimens to maximize muscle hypertrophy. Manipulating t…

The anabolic effect of resistance training can mitigate muscle loss during contest preparation. In reviewing relevant literature, we recommend a periodized approach be utilized. Block and undulating models show promise. Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep volume at any one session from becoming excessive. Low to high (~3-15) repetitions can be utilized but most repetitions should occur in the 6-12 range using 70-80% of 1 repetition maximum. Roughly 40-70 reps per muscle group per session should be performed, however high…

Going to failure, or not, has probably been one of the most debated issues during the history of strength training. However, few studies have directly compared the physiological effect of failure vs. nonfailure strength training. The purpose of this study was to evaluate muscle activation strategies with electromyography (EMG) during heavy repetitions vs. repetitions to failure with lighter resistance. Fifteen healthy untrained women performed a set with heavy loading (3 repetition maximum [RM]) and a set of repetitions to failure with lower resistance (∼15 RM) during lateral raise with elastic tubing. Electromyo…

Muscle protein synthesis (MPS) is the driving force behind adaptive responses to exercise and represents a widely adopted proxy for gauging chronic efficacy of acute interventions, (i.e. exercise/nutrition). Recent findings in this arena have been progressive. Nutrient-driven increases in MPS are of finite duration (∼1.5 h), switching off thereafter despite sustained amino acid availability and intramuscular anabolic signalling. Intriguingly, this 'muscle-full set-point' is delayed by resistance exercise (RE) (i.e. the feeding × exercise combination is 'more anabolic' than nutrition alone) even 24 h beyond a sing…

Pinto, MD, Ughini, C, Nunes, JP, Cadore, EL, and Pinto, RS. Pectoralis clavicular and sternocostal thicknesses increase similarly in response to one and three sets of pec deck resistance training in untrained young men. J Strength Cond Res 39(5): 523-530, 2025-Perceived lack of time is a commonly cited reason for not engaging in resistance training (RT). Consequently, there is interest in identifying time-efficient and minimum-effective RT doses. Although RT and rehabilitation programs typically aim for muscle-specific growth, research on the pectoralis major is notably limited despite it being a frequently targe…

Exercise technique, defined as the controlled execution of bodily movements to ensure an exercise effectively targets specific muscle groups while minimizing the risk of injury, is a resistance training (RT) variable frequently highlighted as critical to successful RT program outcomes, with proper technique suggested to play a role in maximizing muscle development. This study examined the effects of externally applied momentum on RT-induced muscular adaptations in the upper extremities. Thirty young adults were recruited to participate in a within-participant design, with one limb randomly allocated to perform bi…

Enes, A, Piñero, A, Hermann, T, Zamanzadeh, A, Hennessy, T, Montenegro, D, Parnell, C, Jia, A, Weitzman, T, Wolf, M, Korakakis, PA, Swinton, PA, and Schoenfeld, BJ. How slow should you go? A systematic review with meta-analysis of the effect of resistance training repetition tempo on muscle hypertrophy. J Strength Cond Res 39(12): 1331-1339, 2025-We systematically searched the literature for interventions that compared different resistance training tempos for eccentric (ECC) or concentric (CON) actions. We estimated pre-/poststudy changes and between-condition differences in lean/muscle mass for healthy adults, r…

INTRODUCTION: A warm-up is recommended prior to performing a resistance training workout. Understanding the dose-response effect of warm-up load intensities can contribute to subsequent workout performance. The aim of this study was to compare different warm-up load intensities on subsequent resistance training volume in a workout. METHODS: Fifteen men who had at least six months of resistance training experience were evaluated. Three resistance training sessions were performed with warm-up load intensities of 40%, 60%, and 80% of the ten-repetition maximum was applied for 15, 10 and 5 repetitions, respectively. …

PURPOSE: The aim of this study was to explore the isolated and combined effects of caffeine and citrulline malate (CitMal) on jumping performance, muscular strength, muscular endurance, and pain perception in resistance-trained participants. METHODS: Using a randomized and double-blind study design, 35 resistance-trained males (n = 18) and females (n = 17) completed four testing sessions following the ingestion of isolated caffeine (5 mg/kg), isolated CitMal (12 g), combined doses of caffeine and CitMal, and placebo. Supplements were ingested 60 min before performing a countermovement jump (CMJ) test (outcomes in…

BACKGROUND: Proper design of resistance training (RT) variables is a key factor to reach the maximum potential of neuromuscular adaptations. Among those variables, the use of RT performed to failure (RTF) may lead to a different magnitude of acute fatigue compared with RT not performed to failure (RTNF). The fatigue response could interfere with acute adaptive changes, in turn regulating long-term adaptations. Considering that the level of fatigue affects long-term adaptations, it is important to determine how fatigue is affected by RTF versus RTNF. OBJECTIVE: The aim of this systematic review and meta-analysis w…

Machek, SB, Cardaci, TD, Wilburn, DT, Cholewinski, MC, Latt, SL, Harris, DR, and Willoughby, DS. Neoprene knee sleeves of varying tightness augment barbell squat one repetition maximum performance without improving other indices of muscular strength, power, or endurance. J Strength Cond Res 35(2S): S6-S15, 2021-Neoprene knee sleeves are commonly used by powerlifters and recreational users but are heavily under-researched. Furthermore, no data exist on whether knee sleeves of varying compressive tightness impact muscular performance similar to commonly used knee wraps, which are both generally effective and more s…

The purpose of the present study was to compare the effects of short-term high-frequency failure vs non-failure blood flow-restricted resistance exercise (BFRRE) on changes in satellite cells (SCs), myonuclei, muscle size, and strength. Seventeen untrained men performed four sets of BFRRE to failure (Failure) with one leg and not to failure (Non-failure; 30-15-15-15 repetitions) with the other leg using knee-extensions at 20% of one repetition maximum (1RM). Fourteen sessions were distributed over two 5-day blocks, separated by a 10-day rest period. Muscle samples obtained before, at mid-training, and 10-day post…

Davies, TB, Halaki, M, Orr, R, Mitchell, L, Helms, ER, Clarke, J, and Hackett, DA. Effect of set structure on upper-body muscular hypertrophy and performance in recreationally trained men and women. J Strength Cond Res XX(X): 000-000, 2021-This study explored the effect of volume-equated traditional-set and cluster-set structures on muscular hypertrophy and performance after high-load resistance training manipulating the bench press exercise. Twenty-one recreationally trained subjects (12 men and 9 women) performed a 3-week familiarization phase and were then randomized into one of two 8-week upper-body and lower…

González-Hernández, JM, García-Ramos, A, Colomer-Poveda, D, Tvarijonaviciute, A, Cerón, J, Jiménez-Reyes, P, and Márquez, G. Resistance training to failure vs. not to failure: acute and delayed markers of mechanical, neuromuscular, and biochemical fatigue. J Strength Cond Res 35(4): 886-893, 2021-This study aimed to compare acute and delayed markers of mechanical, neuromuscular, and biochemical fatigue between resistance training sessions leading to or not to failure. Twelve resistance-trained men completed 2 sessions that consisted of 6 sets of the full-squat exercise performed against the 10 repetitions maximum…

The objective of this study was to determine differences in 2 distinct resistance training protocols and if true variability can be detected after accounting for random error. Individuals (n = 151) were randomly assigned to 1 of 3 groups: (i) a traditional exercise group performing 4 sets to failure; (ii) a group performing a 1-repetition maximum (1RM) test; and (iii) a time-matched nonexercise control group. Both exercise groups performed 18 sessions of elbow flexion exercise over 6 weeks. While both training groups increased 1RM strength similarly (∼2.4 kg), true variability was only present in the traditional …

Williams, TD, Martin, MP, Mintz, JA, Rogers, RR, and Ballmann, CG. Effect of acute beetroot juice supplementation on bench press power, velocity, and repetition volume. J Strength Cond Res 34(4): 924-928, 2020-The purpose of this study was to examine the effects of acute beetroot juice (BRJ) supplementation on power, velocity, and repetitions to failure (RTF) during bench press exercise. Resistance-trained male subjects (n = 11) were recruited for this study. Using a double-blinded, counterbalanced, crossover study design, subjects were supplemented with either 70 ml of BRJ or placebo (PL; black currant juice) 2 …

The aim of this study was to compare the effect of 6 weeks of resistance training to volitional failure at low (30% 1 repetition maximum (RM)) or high (80%1RM) loads on gains in muscle size and strength in young women. Thirteen women (age: 29.7 ± 4.7years; height 166.7 ± 6.4cm; weight 64.2 ± 12.2kg) completed 2 training sessions per week for 6 weeks and muscle strength (1RM), muscle thickness (ultrasound) were measured before and after training. Training comprised 1 set to volitional failure of unilateral leg extensions and bicep curls with each limb randomly assigned to train at either 80% 1RM or 30% 1RM. Increa…

We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 1…

Bin Naharudin, MN, Yusof, A, Shaw, H, Stockton, M, Clayton, DJ, and James, LJ. Breakfast omission reduces subsequent resistance exercise performance. J Strength Cond Res 33(7): 1766-1772, 2019-Although much research has examined the influence of morning carbohydrate intake (i.e., breakfast) on endurance performance, little is known about its effects on performance in resistance-type exercise. Sixteen resistance-trained men (age 23 ± 4 years, body mass 77.56 ± 7.13 kg, and height 1.75 ± 0.04 m) who regularly (≥3 day/wk) consumed breakfast completed this study. After assessment of 10 repetition maximum (10RM) and f…

BACKGROUND: The pre-exhaustion (PreEx) method is used as a resistance training (RT) method to increase muscle mass, yet the chronic effects of this method are poorly understood. OBJECTIVE: Although readily prescribed as a RT method for promotion of muscle hypertrophy, few researches give light to gains made after chronic PreEx RT. Therefore, we compared the effects of traditional versus PreEx RT programs on muscle strength, body composition, and muscular hypertrophy in adult males. METHODS: Untrained subjects (age: 31.37 ± 6.83 years; height: 175.29 ± 5.52 cm; body mass: 82.04 ± 13.61 kg; 1RM leg press: 339.86 ± …

An inability to lift loads great enough to disrupt muscular blood flow may impair the ability to fatigue muscles, compromising the hypertrophic response. It is unknown what level of blood flow restriction (BFR) pressure, if any, is necessary to reach failure at very low-loads [i.e., 15% one-repetition maximum (1RM)]. The purpose of this study was to investigate muscular adaptations following resistance training with a very low-load alone (15/0), with moderate BFR (15/40), or with high BFR (15/80), and compare them to traditional high-load (70/0) resistance training. Using a within/between subject design, healthy …

Cholewa, JM, Rossi, FE, MacDonald, C, Hewins, A, Gallo, S, Micenski, A, Norton, L, and Campbell, BI. The effects of moderate- versus high-load resistance training on muscle growth, body composition, and performance in collegiate women. J Strength Cond Res 32(6): 1511-1524, 2018-Twenty young women (20.3 + 1.5 years, 164 + 6 cm, 68.7 + 13.8 kg) without prior structured resistance training experience were recruited for this study. Body composition (BodPod), compartmental water (Bioelectrical Impedance), 7-site skinfold, and arm and thigh cross-sectional area (CSA) were assessed before and after 8-week training. Perf…

The purpose of this investigation was to evaluate the effects of repeated, high- (HT: 70% MVIC) versus low-torque (LT: 30% MVIC) isometric exercise performed to failure on motor unit (MU) recruitment and firing behavior of the vastus lateralis. Eighteen resistance-trained males (23.1 ± 3.8 years) completed familiarization, followed by separate experimental sessions in which they completed either HT or LT exercise to failure in random order. LT exercise resulted in a greater time to task failure and a more dramatic decline in the muscle's force capacity, but the total work completed was similar for HT and LT exerc…

PURPOSE: To describe the acute and delayed time course of recovery following resistance training (RT) protocols differing in the number of repetitions (R) performed in each set (S) out of the maximum possible number (P). METHODS: Ten resistance-trained men undertook three RT protocols [S × R(P)]: (1) 3 × 5(10), (2) 6 × 5(10), and (3) 3 × 10(10) in the bench press (BP) and full squat (SQ) exercises. Selected mechanical and biochemical variables were assessed at seven time points (from - 12 h to + 72 h post-exercise). Countermovement jump height (CMJ) and movement velocity against the load that elicited a 1 m s-1 m…

Watkins, CM, Barillas, SR, Wong, MA, Archer, DC, Dobbs, IJ, Lockie, RG, Coburn, JW, Tran, TT, and Brown, LE. Determination of vertical jump as a measure of neuromuscular readiness and fatigue. J Strength Cond Res 31(12): 3305-3310, 2017-Coaches closely monitor training loads and periodize sessions throughout the season to create optimal adaptations at the proper time. However, only monitoring training loads ignores the innate physiological stress each athlete feels individually. Vertical jump (VJ) is widely used as a measure of lower-body power, and has been used in postmatch studies to demonstrate fatigue levels…

Hackett, DA, Cobley, SP, Davies, TB, Michael, SW, and Halaki, M. Accuracy in estimating repetitions to failure during resistance exercise. J Strength Cond Res 31(8): 2162-2168, 2017-The primary aim of this study was to assess the accuracy in estimation of repetitions to failure (ERF) during resistance exercise. Furthermore, this investigation examined whether the accuracy in ERF was affected by training status, sex, or exercise type. Eighty-one adults (men, n = 53 and women, n = 28) with broad range of resistance training experience participated in this study. Subjects performed up to 10 sets of 10 repetitions at…

BACKGROUND: It remains unclear whether repetitions leading to failure (failure training) or not leading to failure (non-failure training) lead to superior muscular strength gains during resistance exercise. Failure training may provide the stimulus needed to enhance muscular strength development. However, it is argued that non-failure training leads to similar increases in muscular strength without the need for high levels of discomfort and physical effort, which are associated with failure training. OBJECTIVE: We conducted a systematic review and meta-analysis to examine the effect of failure versus non-failure …

Mosher, SL, Sparks, SA, Williams, EL, Bentley, DJ, and Mc Naughton, LR. Ingestion of a nitric oxide enhancing supplement improves resistance exercise performance. J Strength Cond Res 30 (12): 3520-3524, 2016-Studies have established that supplementation of nitrate increases nitric oxide which in turn improves exercise performance. The current study aimed to investigate the effects of nitrate ingestion on performance of bench press resistance exercise until failure. Twelve recreationally active (age, 21 ± 2 years, height, 177.2 ± 4.0 cm, weight, 82.49 ± 9.78 kg) resistance-trained men participated in the study. Th…

In the context of resistance training the so-called "sticking point" is commonly understood as the position in a lift in which a disproportionately large increase in the difficulty to continue the lift is experienced. If the lift is taken to the point of momentary muscular failure, the sticking point is usually where the failure occurs. Hence the sticking point is associated with an increased chance of exercise form deterioration or breakdown. Understanding the mechanisms that lead to the occurrence of sticking points as well as different training strategies that can be used to overcome them is important to stren…

OBJECTIVE: In this study, we examined how effectively people can monitor new stimuli on a peripheral display while carrying out judgments on an adjacent central display. BACKGROUND: Improved situation awareness is critical for improved operator performance in aviation and many other domains. Given the limited extent of foveal processing, acquiring additional information from peripheral vision offers high potential gains. METHOD: Participants carried out a sequence of central perceptual judgments while simultaneously monitoring the periphery for new stimuli. Peripheral detection was measured as a function of centr…

PURPOSE: The purpose of this study was to investigate electromyographic amplitude (EMG AMP), EMG mean power frequency (MPF), exercise volume (VOL), total work and muscle activation (iEMG), and time under concentric load (TUCL) during, and muscle cross-sectional area (mCSA) before and after 3 sets to failure at 80 vs. 30 % 1RM resistance exercise. METHODS: Nine men (mean ± SD, age 21.0 ± 2.4 years, resistance training week(-1) 6.0 ± 3.7 h) and 9 women (age 22.8 ± 3.8 years, resistance training week(-1) 3.4 ± 3.5 h) completed 1RM testing, followed by 2 experimental sessions during which they completed 3 sets to fai…

This study examined the effects of constant or variable external resistance training on neuromuscular adaptations in the lower limbs of older men. 37 subjects (age 65±4 year) were quasi-randomly assigned to the constant or variable training group, or a non-training control group. Training consisted of a 20-week medium-intensity, high volume resistance training program. Maximum bilateral concentric and isometric force production of the leg extensors as well as repetitions-to-failure test were performed pre-, mid- and post-training. Vastus lateralis muscle cross-sectional area was assessed by ultrasound and lean le…

Warm-up has been shown to mediate numerous acute physiological alterations that have been purported to confer beneficial effects on performance. This study investigated the acute effects of different warm-up procedures on resistance training performance. Employing a randomized, counterbalanced crossover design, 15 men performed 3 exercises (4 sets of bench press, squat, and arm curl at 80% of 1RM) to failure in 4 conditions (control, specific, aerobic, and combined). Outcome measures included the sum of repetitions and a fatigue index measuring the decline between sets. There was no significant difference for the…

Loading using variable resistance devices, where the external resistance changes in line with the force:angle relationship, has been shown to cause greater acute neuromuscular fatigue and larger serum hormone responses. This may indicate a greater potential for adaptation during long-term training. Twelve (constant resistance group) and 11 (variable resistance group) men completed 20 weeks of resistance training with 10 men as non-training controls. Training-induced adaptations were assessed by bilateral leg press one repetition maximum, a repetition to failure test using 75 % 1RM, lower limb lean mass and vastus…

We have reported that the acute postexercise increases in muscle protein synthesis rates, with differing nutritional support, are predictive of longer-term training-induced muscle hypertrophy. Here, we aimed to test whether the same was true with acute exercise-mediated changes in muscle protein synthesis. Eighteen men (21 ± 1 yr, 22.6 ± 2.1 kg/m(2); means ± SE) had their legs randomly assigned to two of three training conditions that differed in contraction intensity [% of maximal strength (1 repetition maximum)] or contraction volume (1 or 3 sets of repetitions): 30%-3, 80%-1, and 80%-3. Subjects trained each l…