New Science: Training to Failure vs. Near Failure
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Title: New Science: Training to Failure vs. Near Failure
Meta Description: Discover the latest study on training to absolute failure vs. near failure and whether it matters when it comes to building muscle.
Meta Keywords: training to failure, near failure, muscle building, new science study
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New Science: Training to Failure vs. Near Failure
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When it comes to building muscle, one of the most debated topics is whether to train to absolute failure or leave a couple of reps in the tank. A recent study has finally put this question to rest.
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Defining Training Terms
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When discussing training, you’ll often hear terms like "absolute failure" and "near failure" tossed around. Absolute failure refers to when you do an exercise until you physically can’t lift anymore, whereas near failure involves stopping a rep or two shy of complete failure.
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What the New Study Found
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A recent study published in the Journal of Sports Science used a unique "within-subjects design" to get around the issue of varying results based on individual genetic makeups. Researchers took 18 experienced lifters and had each train one leg to absolute failure and the other leg to near failure.
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The Study Methods
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For eight weeks, subjects performed unilateral leg presses and leg extensions three times a week, with a few days of rest in between. One leg was randomly assigned to the failure condition and the other to the near-failure condition.
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The Results
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According to Dr. Bill Campbell’s analysis, the average increase in muscle mass was nearly identical, with a 7% increase in both failure and near-failure groups. This suggests that both styles promote muscle growth.
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Conclusion
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In the end, what matters most is lift challenging weights, whether you push yourself to failure or stop just shy of it. It’s also essential to remember to prioritize recovery, especially after training to absolute failure.
FAQs:
Q: Does training to absolute failure still have a purpose?
A: Yes, but make sure to prioritize recovery. Training to absolute failure can cause more muscle damage, making it crucial to allow sufficient time for your body to recover.
Q: Can I simply do a combination of both?
A: Absolutely. In the real world, lifters likely use a mix of both styles unintentionally. The important thing is to focus on progressively increasing weights over time.
Q: Do I need to worry about the specific methodology of the study?
A: No, the takeaways are clear: training to absolute failure and near failure both produce similar results. You can incorporate both methods into your training routine to avoid plateaus.
By following the recommended methods and prioritizing recovery, you can effectively build muscle regardless of whether you train to absolute failure or near failure.
