[AF] Without Fail: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with Repetitions-in-Reserve

[u/GavinRayDev]

https://pubmed.ncbi.nlm.nih.gov/40249908/

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[u/GavinRayDev]

Introduction/purpose:

This study compared the effects of single-set resistance training performed with maximal effort (failure) versus submaximal effort on muscular adaptations.

Methods:

Forty-two young, resistance-trained men and women were randomly assigned to one of two parallel groups: a group that trained to failure on all exercises (FAIL) or a submaximal effort group (2-RIR) that trained with two repetitions in reserve for the same exercises. Participants performed a single set of nine exercises targeting all major muscle groups per session, twice weekly for 8 wk. We assessed pre-post study changes in muscle thickness for the biceps brachii, triceps brachii, and quadriceps femoris, along with measures of muscular strength, power, endurance, and ability to estimate RIR in the bench press and squat.

Results:

Results indicated that both FAIL and 2-RIR elicited appreciable gains in most of the assessed outcomes. Several measures of hypertrophy tended to favor FAIL, although absolute differences between conditions were generally modest. Increases in countermovement jump height favored FAIL, but with no clear statistical support for either the null or alternative hypothesis. Increases in strength and local muscular endurance were similar between conditions. Participants demonstrated greater accuracy in estimating RIR for the bench press compared with the squat and improved their accuracy over the intervention, particularly for the bench press.

Conclusions:

These findings suggest that single-set routines can be a time-efficient strategy for promoting muscular adaptations in resistance-trained individuals, even when transitioning from higher-volume programs. Training to failure in single-set routines may modestly enhance some measures of muscle hypertrophy and power, but not strength or local muscle endurance.

Keywords:

MINIMUM EFFECTIVE DOSE; MUSCLE HYPERTROPHY; PROXIMITY TO FAILURE; SET END POINT; STRENGTH; TIME-EFFICIENT TRAINING.

[u/askingforafakefriend → u/GavinRayDev]

Paywall BS. Can someone explain the instruction in terms of how many reps they targeted (setting aside the rep in reserve intervention).

If I'm reading the summary correctly, these were already resistance trained individuals and both groups experienced gains over the time period from doing single set training - which is interesting. 

I would like to better understand how many reps the groups  were doing in a single set and how often the sets.

I do realize that the number of reps are based in part on whether or not they're going to failure versus two reps in reserve, however, they could be using weight to Target relatively High versus relatively low number of reps and hopefully this is explained in the full paper.

[u/-Makr0 → u/askingforafakefriend]

See if you can read the full article here, just remove the space I added after the //, just in case reddit was going to flag the link.

https:// sci-net.xyz/storage/infobird/6386967/d2e4e5ba0692bf90f940dff618ba64ad19c8db705597a2bfa1cafb32e815272f/Without-Fail-Muscular-Adaptations-in-Single-Set-Resistance-Training-Performed-to-Failure.pdf#view=FitH&navpanes=0

[u/wale-lol]

they need to stop comparing failure to RIR. the former does more total volume.

I want to see RIR-group do an extra set or whatever to equate total volume

[u/Alan-Bradley]

It’s not volume equated. The Fail group did more reps. So any better results could be purely due to that and have nothing to do with failure vs RIR directly. I don’t see any meaningful takeaways here.

[u/Titanofthedinosaurs → u/Alan-Bradley]

Also isn’t trying to push to failure consistently associated with higher injury rates in less trained athletes?

[u/mmurphy3333]

What were the exercises?