The mantra ‘no pain, no gain’ may echo in gym culture, but a new wave of thought argues that you don’t always have to wrestle with your limits to achieve serious results. So, should you push until the tanks run dry, or is there a smarter way to train?
Recent research from Florida Atlantic University delves into this age-old question, analysing 55 studies to uncover the real impact of training close to failure on muscle growth and strength. By assessing ‘repetitions in reserve’ — that is, the number of extra reps you could complete before hitting failure — the researchers painted a clearer picture of how to get the most from your workouts.
Published in the Journal of Sports Medicine, the findings reveal a surprising truth: training proximity to failure doesn’t significantly affect strength gains. Whether you’re stopping far short of failure or pushing yourself close to the edge, the improvements in strength remain consistent. However, when it comes to muscle size, building mass benefits from pushing limits. The research indicates that for optimal muscle hypertrophy, training should leave you 0-3 reps shy of failure.
The difference between training for muscle and training for strength
When it comes to building an impressive physique, understanding the distinction between training for muscle growth and training for strength is key. If your goal is to fill out that t-shirt with defined, well-rounded muscles, hypertrophy is your game. This involves a focus on higher volume workouts, typically performing sets in the 6-12 rep range. By combining moderate weights with multiple sets and shorter rest intervals – around 30 seconds to a minute and a half – you induce the muscle damage and metabolic stress that are crucial for muscle fiber growth. Exercises targeting specific muscles, such as bicep curls and leg extensions, often find their way into hypertrophy routines alongside compound movements, ensuring that every part of your body is sculpted.
On the other hand, if brute strength is what you’re after – the kind that lets you lift heavy objects with ease and dominate in sports – your approach needs to shift. Strength training zeroes in on lifting heavier weights for fewer reps, typically between 1-6 per set. This approach emphasizes the importance of mechanical tension and focuses on compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups, allowing you to push more weight. Longer rest periods of 2-5 minutes are essential, giving your muscles and nervous system the time necessary to recover between the demanding sets.
While both training styles have their place in a well-rounded fitness routine, the choice between muscle growth and strength hinges on your personal goals. If you’re after bigger muscles, prioritize hypertrophy techniques, embracing the burn and pushing your endurance with each session. For strength, it’s all about the load, not the volume, so focus on lifting heavier and resting longer. Whether you want to turn heads with your muscle mass or impress with your lifting prowess, knowing where to channel your effort makes all the difference in crafting your ideal workout plan.
Should you be training to failure?
The simple takeaway is this: if bulking up is your goal, don’t hesitate to dig deep and challenge your muscles. But for those focused on increasing sheer strength, stick with heavier loads and gauge your limits – stopping around 3-5 reps before failure.
