For Bigger Muscles

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.”

Weight-training benefits

A September 2022 study from the Prostate, Lung, Colorectal and Ovarian (PLCO) Cancer Screening Trial said, 

• “Our finding that mortality risk appeared to be lowest for those who participated in both types of exercise provides strong support for current recommendations to engage in both aerobic and muscle-strengthening activities,”

• “Older adults would probably benefit from adding weightlifting exercises to their physical activity routines,”

Weight-lowering > Weight-lifting

A November 2022 study by Edith Cowan University, Niigata University and Nishi Kyushu University in Japan and Brazil’s Londrina State University, said,

• “We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week — even if it’s only three seconds a day — but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect,” 

• “This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions.”

• “In the case of a dumbbell curl, many people may believe the lifting action provides the most benefit, or at least some benefit, but we found concentric muscle contractions contributed little to the training effects.”

•  “Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently.”

• “With the small amount of daily exercise needed to see results, people don’t necessarily even have to go to the gym — they can incorporate eccentric exercise into their everyday routine.”