New Study Enlightens How Hard You Should Work Out

How hard should you work out to get as much benefits as someone who trains extremely hard? How can someone even begin to comprehend what is training hard and what isn’t? Utilising scientific studies, it is possible to get closer to a clearer explanation. Let’s dig in.

Training intensity has had its share of controversy when defining how much we edge toward our limits and it is still beneficial and when it is outright problematic. Much is always said about the pushing of our muscles right to the point of failure heralding the golden path in maximizing muscle hypertrophy, but just how close are we actually supposed to venture toward this point?

The training idea of going to failure—coming to the point in an exercise where you’re actually unable to complete one more full repetition of a given exercise—is very dividing in terms of opinion in the fitness community. Some would say it is necessary for the maximal recruitment of muscle fibers and tension, which is considered an essential catalyst of muscle growth; others would hold that stopping just short of this point might actually strike a better balance between effectively stimulating muscle growth and managing recovery.

Very recently, one well-designed study has been done to focus on this particular debate, and it gives new lights and recommendations towards practical aspects for those who try to optimize muscle-building efforts.

The information used for this article was based on a video shared by House of Hypertrophy. See it all below. And the information they used is based on numerous scientific studies:

Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals

Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy

Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis

Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis

Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis

Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength

Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength?

Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals

The effects of low-volume resistance training with and without advanced techniques in trained subjects

Is repetition failure critical for the development of muscle hypertrophy and strength?

Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women

Read Also: When to Switch Exercises for Maximum Muscle Growth

New Study Enlightens How Hard You Should Work Out

A groundbreaking study has delved into the ongoing debate of training to complete failure versus stopping a few repetitions short. This study, notable for its rigorous design, involved 18 trained individuals, each with an average of 7.7 years of experience, primarily in powerlifting and bodybuilding.

The participants were required to perform unilateral leg presses and extensions, applying distinct intensity protocols to each leg. One leg was trained to the point of complete failure, while the other leg’s training was halted with one to two repetitions left in reserve. This method allowed for a direct, intra-individual comparison, thus effectively controlling for potential confounding external variables like diet, lifestyle, and genetics.

Additionally, the study took into account the participants’ typical training volume, which was adjusted by 20% mid-way through the study to reflect the principle of progressive overload—a fundamental concept in strength training. Nutritional intake was also meticulously monitored to target a 1% body weight gain per month, supporting optimal muscle growth. This study’s findings aim to provide fresh insights into the optimal training intensity for muscle hypertrophy, contributing valuable data to the fitness community.

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Study Findings and Recommendations

The study provided insightful findings: muscle hypertrophy in the quadriceps was similar whether participants trained to failure or stopped short. This supports the idea that near-maximal efforts can be as effective as training to absolute failure for significant muscle growth.

Notably, the study suggested subtle differences in regional hypertrophy, implying that the sequence of exercises and specific muscle targeting could affect the benefits of training to failure. For example, one leg exercise demonstrated slightly better growth with training to failure, whereas another showed benefits from stopping short, likely due to reduced cumulative fatigue.

Related: How to Tell If You Are Training Hard Enough?

Here are some practical recommendations based on the study’s findings:

1. Balanced Approach: Training close to failure, particularly keeping one to two reps in reserve, is a potent strategy for muscle growth. It offers a balanced alternative to the exhaustive demands of training to absolute failure.
2. Volume Consideration: The findings are most relevant within moderate to high training volume contexts. Those with lower training volumes might benefit more from training to failure, though further research is needed.
3. Exercise Type: The efficacy of training to failure may vary based on the exercise type, with isolation exercises for smaller muscle groups potentially more suited to training to failure without the excessive fatigue associated with larger compound movements.

The debate between training to failure and stopping slightly before reaching that point has been enriched by the insights from this thorough study. For individuals delving into the complexities of muscle hypertrophy, the evidence suggests a more nuanced strategy. Training close to failure, particularly when stopping one or two repetitions short, provides a strong stimulus for muscle growth while potentially aiding in recovery. However, it’s crucial to consider individual preferences, the specific types of exercises, and the overall training volume when applying this approach.

Importantly, tuning into one’s body and making adjustments based on personal experiences and objectives is essential for achieving physical development and excellence.

For a deeper explanation in video format of how hard you should work out, click on the video below.

More Reps or Heavier Load: Which is Better for Muscle Growth?

Training hard to the point of failure, where you cannot perform another repetition of an exercise with proper form, has its advantages and disadvantages. This approach is often employed to maximise muscle growth and strength gains, but it must be implemented judiciously to avoid negative outcomes.

Benefits of Training to Failure:

1. Maximised Muscle Growth: Training to failure can stimulate muscle fibres to their fullest potential, leading to enhanced muscle hypertrophy. When muscles are pushed to their limits, the body responds by increasing muscle fibre size to cope with the stress.
2. Strength Gains: Pushing muscles to their maximum can lead to significant strength improvements. Over time, the muscles adapt to the increased demand, becoming stronger and more resilient.
3. Mental Toughness: Training to failure develops mental fortitude and discipline. It teaches athletes to push through discomfort and fatigue, which can be beneficial in both training and competitive environments.
4. Plateau Breakthrough: For those who feel their progress has stalled, training to failure can be a strategy to break through plateaus by providing a new and intense stimulus to the muscles.

Cons of Training to Failure:

1. Increased Risk of Injury: Training to failure can compromise form, especially in the final reps, increasing the risk of injury. When muscles are fatigued, there’s a higher chance of using improper form, which can lead to strain or injury.
2. Recovery Time: Pushing muscles to their limits requires longer recovery times. Overtraining without adequate recovery can lead to overuse injuries, burnout, and a decline in performance.
3. Central Nervous System Fatigue: Consistently training to failure can exert excessive stress on the central nervous system (CNS), leading to CNS fatigue. This can affect overall performance, mood, and the ability to recover.
4. Diminished Returns: There is a point of diminishing returns when training to failure. The body can only recover and adapt to so much stress, and beyond a certain point, additional stress does not lead to proportional gains and can even be counterproductive.

In conclusion, while training to failure can be a powerful tool for enhancing muscle growth and strength, it must be used judiciously and balanced with adequate recovery to mitigate the risks of injury, overtraining, and CNS fatigue. It’s often most effective when used selectively for certain exercises or periodically incorporated into a well-rounded training regimen.

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