HYPOTHESIS

The idea of training to failure started officially with Thomas DeLorme , M . D ., after WWII . He used a protocol of three sets of 20 repetitions taken to failure . Training to what is called “ momentary muscular failure ” is still believed by most to be an essential factor in promoting strength gains . Many do not realize that this idea has never been officially tested in trained bodybuilders , who are more interested in size

than strength , so researchers decided it was time to find out .

RESEARCH Australian researchers compared training to failure with stopping two reps short of failure . In this protocol , those who took each set to failure performed six reps per set , while those who stopped short of failure performed four reps per set . All subjects used 85 % of their 1RM . A cross-sectional area of the biceps was measured before and

after 12 weeks of training . The non failure group took one set to failure each week to ensure they were still using their 6RM weight throughout the training period .

FINDINGS After 12 weeks , there was no difference between the two groups .

CONCLUSION Taking all sets to failure is not necessary to maximize growth , even in trained lifters .

APPLICATION

Previous research has shown that when using one ’ s 15RM weight , muscle activation reaches a plateau three to five reps before the point of failure . If the stimulus for growth is at all tied to maximum activation of motor units , then this is accomplished before muscle failure occurs . So to better maintain form and reduce the risk of injury , stop most sets a couple of reps before failure .