A July 2024 study by Florida Atlantic University said,
“If you’re aiming for muscle growth, training closer to failure might be more effective. In other words, it doesn’t matter if you adjust training volume by changing sets or reps; the relationship between how close you train to failure and muscle growth remains the same,”
“For strength, how close you push to failure doesn’t seem to matter as much.”
“Training closer to failure enhances the accuracy of self-reported repetitions in reserve,”
“When people estimate how many reps they have left, this perception influences the weights they choose. If the estimation is off, they might use lighter weights than needed, which could limit strength gains. On the flip side, our meta-analysis shows that training closer to failure also leads to greater muscle growth. So, for the average individual, training close to failure may be the best option – as it seems to improve the accuracy of our perception of effort as well as gains in muscle size.”
“As the load increases, motor patterns change, which means performing sets closer to failure can more closely mimic the demands of max strength assessments,”
“This approach aligns with the principle of specificity by exposing you to similar motor patterns and psychological challenges. Moreover, training near failure may also improve psychological factors like visualization, which are important for achieving maximal strength.”