Dr. Layne Norton, champion powerlifter and muscle scientist, dissected recent data on optimal training efforts to maximize leg muscle gains.
A 2024 study compared resistance training to absolute failure, or one’s strength limit, by stopping one or two reps before failure. (1) Resistance-trained individuals with an average of seven years of lifting experience performed leg presses with one leg and leg extensions with the other. Other exercises were randomly assigned to either leg. They trained twice weekly for eight weeks.
Since participants performed both exercises, it helped rule out potential differences in genetics and other hypertrophy variables. Volunteers were also able to gauge proximity to failure due to their experience. Results between genders were measured separately and combined.
Both techniques produced similar quadriceps growth with no significant differences. There were, however, a few nuances.
The vastus lateralis (outer quad) grew slightly more from failure training, while the rectus femoris (middle quad) experienced greater hypertrophy when stopping shy of failure.
Perhaps there are regional-based differences when you train to failure.
Another finding was that volume load — total reps multiplied by sets and weight—was similar. Normally, failure training results in more reps, right? Well, not necessarily.
One study found that volume-equated failure and non-failure training produce similar results. Conversely, some evidence suggests pushing to failure might be more important during low-load, high-rep training. (2)(3) Intensity or weight load may cause more muscle stress faster than lighter loads.
Findings from a 2020 experiment proposed that highly trained individuals might benefit more from occasional failure exercise than novices. One explanation is excessive failure training increases injury risk and impedes recovery. (4)
Is the cross-transfer effect possible, where training one limb strengthens the other, and the untrained limb helps even out muscle gains? The research isn’t certain.
It’s also worth noting that since many people undertrain, taking some sets to failure might be necessary. That said, more research is needed to draw clearer conclusions on this topic.
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