FitProven
Evidence Breakdown
Based on 3 studies
Evidence map
For & against, at a glance
Meta-Analysis
Pro
Grgic J et al. · 2022Sports MedicineMeta-analysis found a small but statistically significant benefit of training to failure for muscle hypertrophy compared to not training to failure. The effect was more pronounced in untrained individuals and when fewer sets were performed.
0.85
Meta-analysis found a small but statistically significant benefit of training to failure for muscle hypertrophy compared to not training to failure. The effect was more pronounced in untrained individuals and when fewer sets were performed.
Design Meta-Analysis (1.0) × quality 0.85 = impact 0.85
View sourceSystematic Review
Neutral
Santos WDN et al. · 2022Frontiers in PhysiologySystematic review found that training to failure may provide a small hypertrophy advantage when training volume is equated, but the practical significance is questionable. Training close to failure (1-3 reps in reserve) appears sufficient for most trainees.
0.68
Systematic review found that training to failure may provide a small hypertrophy advantage when training volume is equated, but the practical significance is questionable. Training close to failure (1-3 reps in reserve) appears sufficient for most trainees.
Design Systematic Review (0.9) × quality 0.75 = impact 0.68
View sourceRCT
Con
Carroll KM et al. · 2019Journal of Strength and Conditioning ResearchRCT in trained lifters found that training to failure did not produce superior hypertrophy compared to submaximal training when volume was matched. Training to failure also resulted in greater fatigue accumulation, potentially limiting total training volume over time.
0.56
RCT in trained lifters found that training to failure did not produce superior hypertrophy compared to submaximal training when volume was matched. Training to failure also resulted in greater fatigue accumulation, potentially limiting total training volume over time.
Design RCT (0.8) × quality 0.70 = impact 0.56
View sourceMeta-Analysis
Pro
Grgic J et al. · 2022Sports MedicineMeta-analysis found a small but statistically significant benefit of training to failure for muscle hypertrophy compared to not training to failure. The effect was more pronounced in untrained individuals and when fewer sets were performed.
0.85
Meta-analysis found a small but statistically significant benefit of training to failure for muscle hypertrophy compared to not training to failure. The effect was more pronounced in untrained individuals and when fewer sets were performed.
Design Meta-Analysis (1.0) × quality 0.85 = impact 0.85
View sourceSystematic Review
Neutral
Santos WDN et al. · 2022Frontiers in PhysiologySystematic review found that training to failure may provide a small hypertrophy advantage when training volume is equated, but the practical significance is questionable. Training close to failure (1-3 reps in reserve) appears sufficient for most trainees.
0.68
Systematic review found that training to failure may provide a small hypertrophy advantage when training volume is equated, but the practical significance is questionable. Training close to failure (1-3 reps in reserve) appears sufficient for most trainees.
Design Systematic Review (0.9) × quality 0.75 = impact 0.68
View sourceRCT
Con
Carroll KM et al. · 2019Journal of Strength and Conditioning ResearchRCT in trained lifters found that training to failure did not produce superior hypertrophy compared to submaximal training when volume was matched. Training to failure also resulted in greater fatigue accumulation, potentially limiting total training volume over time.
0.56
RCT in trained lifters found that training to failure did not produce superior hypertrophy compared to submaximal training when volume was matched. Training to failure also resulted in greater fatigue accumulation, potentially limiting total training volume over time.
Design RCT (0.8) × quality 0.70 = impact 0.56
View sourceTap any node to expand its detail.
Evidence
PRO (1)
PRO Meta-Analysis 0.85 Grgic J, Schoenfeld BJ et al. (2022)
Meta-analysis found a small but statistically significant benefit of training to failure for muscle hypertrophy compared to not training to failure. The effect was more pronounced in untrained individuals and when fewer sets were performed.
Sports Medicine
AGAINST (1)
AGAINST RCT 0.70 Carroll KM, Bazyler CD et al. (2019)
RCT in trained lifters found that training to failure did not produce superior hypertrophy compared to submaximal training when volume was matched. Training to failure also resulted in greater fatigue accumulation, potentially limiting total training volume over time.
Journal of Strength and Conditioning Research
NEUTRAL (1)
NEUTRAL Systematic Review 0.75 Santos WDN, Vieira CA et al. (2022)
Systematic review found that training to failure may provide a small hypertrophy advantage when training volume is equated, but the practical significance is questionable. Training close to failure (1-3 reps in reserve) appears sufficient for most trainees.
Frontiers in Physiology