Sets to Failure - https://brookbushinstitute.com/glossary/sets-to-failure
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Sets-to-failure are more correlated with hypertrophy than strength gains. While they help to fatigue more muscle fibers, max strength may benefit from maintaining rep velocity/force for multiple sets.— Dr. Brent Brookbush, CEO of Brookbush Institute
NEW YORK, NY, UNITED STATES, January 15, 2025 /
EINPresswire.com/ -- - Excerpt from the term:
Sets-to-Failure
- Related term:
Reps-in-Reserve
- Related to the course: Acute Variables:
Performing Sets to Failure
SETS TO Failure
Sets to Failure (reps-to-failure/set): Sets-to-failure is a resistance training strategy in which an individual performs repetitions of an exercise until they can no longer complete a repetition. The word "failure" in this context may include:
- Mechanical failure is performing repetitions until another repetition cannot be performed through a full range of motion (ROM), regardless of effort.
- Volitional failure is an exerciser performing repetitions until they choose to stop, depsite encouragement to continue (presumably due to fatigue).
- Form failure is performing repetitions until another repetition cannot be performed with optimal posture /form.
Opposite Strategy: Reps-in-Reserve (RIR)
EVIDENCE-BASED SUMMARY STATEMENT ON SETS TO FAILURE
Based on a systematic review of all available peer-reviewed and published research, the Brookbush Institute recommends reps-to-failure/set for the optimal improvement of hypertrophy, strength endurance, and/or max strength. However, reps-in-reserve/set is recommended for the improvement of power outcomes and athletes performing high-frequency training (with goals of sports performance, hypertrophy, strength, or power).
Note that performing 1-2 reps-reserve/set and 1 additional set/exercise will result in the maintenance of rep velocity and reps/set during a session, reduce post-exercise decreases in performance and recovery, and maintain volume and the majority of the improvements that would result from reps-to-failure/set training. It is also important to note that for most goals, reps-to-failure/set is not the most influential variable.
For example, 1 set of reps-to-failure/set is likely to result in less improvement for hypertrophy than 3 sets of reps-in-reserve/set (e.g., volume is more influential). Similarly, load and concentric velocity are more influential for strength, and explosive eccentric and concentric tempos are more influential for power.
Reps-to-failure/set recommended for:
- Hypertrophy
- Strength Endurance
- Max Strength
1-2 Reps-in-reserve/set and an additional set/exercise is recommended for:
- Power
- Athletes performing high-frequency training (with hypertrophy, strength, or power goals).
Acute variables that are likely more influential than sets to failure:
- Volume: 1 set-to-failure is less effective than 3 sets-not-to-failure.
- Load: Load is more influential than reps-to-failure/set for strength goals.
- Velocity/force (repetition tempo): Concentric velocity and force production are likely to have a larger influence on strength and power (and potentially hypertrophy) than reps-to-failure.
FREQUENTLY ASKED QUESTIONS
Are sets-to-failure necessary for muscle growth (hypertrophy)?
- No, sets-to-failure are not strictly necessary for muscle...
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Brent Brookbush
Brookbush Institute
Support@BrookbushInstitute.com
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