How close to failure should one go for strength gains?
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To optimize strength gains, individuals should aim to lift near failure without reaching complete momentary muscular failure (MMF). Research suggests that both training to MMF and volitional interruption (VI) can lead to similar improvements in strength and hypertrophy at high intensities. Studies on resistance-trained adults have shown that training near failure can affect strength, hypertrophy, and single motor unit characteristics. Additionally, low-load resistance training performed to muscle failure or near failure did not result in additional gains in muscle strength, hypertrophy, or functional performance in older adults. Comparing different training programs, it was found that resistance training with different proximities to failure (4-6 RPE and 7-9 RPE) produced similar back squat strength improvements. Therefore, lifting close to failure, but not necessarily to complete failure, seems to be beneficial for enhancing strength gains.
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| Papers (5) | Insight |
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79 Citations | The optimal proximity to failure for strength gains is debated; some studies suggest training to failure may enhance muscle activation, while others show conflicting results. |
| Training close to failure, around 0-1 repetitions in reserve, can enhance strength gains in previously trained individuals according to the study, providing insight for programming resistance training. | |
01 Sep 2022 | Both 4-6 RPE and 7-9 RPE proximity to failure during resistance training showed similar back squat strength gains, indicating that both approaches are effective for strength improvements. |
| Low-load resistance training performed without reaching muscle failure still promotes significant muscle strength gains in older adults, suggesting going close to failure may not be necessary for strength improvements. | |
01 Mar 2022 | For strength gains, lift near failure without reaching complete momentary muscular failure, aiming for a ratings of perceived exertion value of 8 to 9 or 1 to 2 repetitions in reserve. |
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Should I workout to failure or rip?3 answersIt is important to note that the question is not clear and may be referring to different contexts. However, based on the abstracts provided, it seems that the question may be related to the failure or rip-off of materials used in different applications.
In the context of retrofitting RC beams, the undesirable modes of failure such as plate debonding and peeling can significantly affect the designed capacity of the beam. The study suggests that peeling, which is considered a catastrophic mode of failure, can be controlled through the right selection of parameters such as plate width to thickness ratio and the flexural strength and fracture energy of concrete.
In the context of structural strengthening of RC beams using CFRP plates, premature failure due to rip-off of the CFRP plate has been observed. The rip-off failure is dependent on vertical and shear stresses at the level of main reinforcements in RC beams. An analytical model has been proposed to investigate the rip-off failure load based on these stresses, which produces comparable results to test data.
Therefore, in the context of these applications, it is important to consider the factors that can lead to failure or rip-off and select the appropriate parameters to prevent such failures.