Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis

Grgić, Jozo; Schöenfeld, Brad J.; Orazem, John; Sabol, Filip

doi:10.1016/j.jshs.2021.01.007

Cited by 100 publications

(110 citation statements)

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“…This concept has long been overlooked due to the assumption that RT should be conducted to the point of muscle failure in order to maximize gains in strength and muscle mass 6 . However, recent studies 16,18,19,23 and meta‐analyses 24–26 suggest that training to failure may not produce superior strength gains and is perhaps counter‐productive since it can induce a fast‐to‐slow phenotypic remodeling in muscle fiber type, which is not desirable for competitive sports where high‐speed, “explosive” actions are decisive for performance 17,18,23 . Thus, although recent research seems to suggest not exercising to failure, 16,18,23 the optimal level of effort to be reached under different loading conditions for achieving certain training goals is still unclear.…”

Section: Introductionmentioning

confidence: 99%

Effect of velocity loss during squat training on neuromuscular performance

Rodríguez-Rosell

Yáñez-García

Mora-Custodio

et al. 2021

Scandinavian Med Sci Sports

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This study aimed to compare the effects of three resistance training (RT) programs differing in the magnitude of velocity loss (VL) allowed in each exercise set: 10%, 30%, or 45% on changes in strength, vertical jump, sprint performance, and EMG variables. Thirty‐three young men were randomly assigned into three experimental groups (VL10%, VL30%, and VL45%; n = 11 each) that performed a velocity‐based RT program for 8 weeks using only the full squat exercise (SQ). Training load (55–70% 1RM), frequency (2 sessions/week), number of sets (3), and inter‐set recovery (4 min) were identical for all groups. Running sprint (20 m), countermovement jump (CMJ), 1RM, muscle endurance, and EMG during SQ were assessed pre‐ and post‐training. All groups showed significant (VL10%: 6.4–58.6%; VL30%: 4.5–66.2%; VL45%: 1.8–52.1%; p < 0.05–0.001) improvements in muscle strength and muscle endurance. However, a significant group × time interaction (p < 0.05) was observed in CMJ, with VL10% showing greater increments (11.9%) than VL30% and VL45%. In addition, VL10% resulted in greater percent change in sprint performance than the other two groups (VL10%: −2.4%; VL30%: −1.8%; and VL45%: −0.5%). No significant changes in EMG variables were observed for any group. RT with loads of 55–70% 1RM characterized by a low‐velocity loss (VL10%) provides a very effective and efficient training stimulus since it yields similar strength gains and greater improvements in sports‐related neuromuscular performance (jump and sprint) compared to training with higher velocity losses (VL30%, VL45%). These findings indicate that the magnitude of VL reached in each exercise set considerably influences the observed training adaptations.

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Section: Introductionmentioning

confidence: 99%

Effect of velocity loss during squat training on neuromuscular performance

Rodríguez-Rosell

Yáñez-García

Mora-Custodio

et al. 2021

Scandinavian Med Sci Sports

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“…While it is it difficult to interpret the direction and magnitude of this prediction error, developing a deeper understanding of it can help in designing, interpreting and comparing studies. For example, future research examining the dose-response relationships of different proximities to TF may benefit from knowing the magnitude of prediction errors [46][47][48][49].…”

Section: Discussionmentioning

confidence: 99%

“…Moreover, studies comparing between sets taken to TF and not to TF on various outcomes can benefit from implementing RIR approaches in their designs. This is because such studies implement a binary TF and not to TF approach in which proximity to TF is not accounted for [48,49]. By comparing groups that follow different RIR set endpoints (e.g., TF vs. 1RIR vs. 2RIR), richer and more insightful comparisons can be made.…”

Section: Discussionmentioning

confidence: 99%

“…SportRxiv is free to access, but not to run. Please consider donating at www.storkinesiology.org/annual 7 Thus, the final number of studies included was 13 [13,20,22,[27][28][29][30][31][32][33][34][35][36]. Details of the search and inclusion process are shown in the PRISMA flow chart (Figure 1).…”

Section: Included Studiesmentioning

confidence: 99%

“…While the degree of prediction accuracy required for effective implementation of RIR remains to be determined, developing an understanding of the prediction accuracy rates is an important step in the study of the RIR approach. A growing number of studies have examined participants RIR prediction accuracy [13,20,22,[27][28][29][30][31][32][33][34][35][36]. However, since these studies included a wide range of populations who lifted different loads and predicted TF at different stages of a set (e.g., before or during a set), a clear picture of prediction accuracy remains elusive.…”

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confidence: 99%

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Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis

Halperin¹,

Malleron²,

Har-Nir³

et al. 2021

Preprint

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Background: Prescribing repetitions relative to task-failure (TF) is an emerging approach to resistance training. Under this approach, participants terminate the set based on their prediction of the remaining repetitions left to TF. While this approach holds promise, an important step in its development is to deter-mine how accurate participants are in their predictions. That is, what is the difference between the predicted and actual number of repetitions remaining to TF, which ideally should be as small as possible. Objective: Examine the accuracy in predicting repetitions to TF in resistance exercises. Design: Scoping review and exploratory meta-analysis. Search and Inclusion: A systematic literature search was conducted with PubMed, SPORTDiscus, and Google Scholar in January 2021. Inclusion criteria included studies with healthy participants who predicted the number of repetitions they can complete to TF in various resistance exercises, before or during an ongoing set, which was performed to TF. Sixteen publications were eligible for inclusion, of which 13 publications that cover 12 studies were included in our meta-analysis with a total of 414 participants. Results: The main multilevel meta-analysis model including all effects sizes (262 across 12 clusters) revealed that participants tended to under predict the number of repetitions to TF by 0.95 repetitions (95% CIs= 0.17 to 1.73), but with considerable heterogeneity (Q(261)= 3060, p< 0.0001; I2 = 97.9%). Me-ta-regressions showed that prediction accuracy slightly improved when the predictions were made closer to set failure (β= -0.025 [95% CIs= -0.05 to 0.0014]) and when the number of performed to TF was lower (<12 repetitions, β= 0.06 [95% CIs= 0.04 to 0.09]; >12 repetitions, β= 0.47 [95%CIs= 0.44 to 0.49]). Set number trivially influenced prediction accuracy with slightly increased accuracy in later sets (β= -0.07 repetitions [95% CIs= -0.14 to -0.005]). In contrast, participants training status did not seem to influence prediction accuracy (β= -0.006 repetitions [95% CIs= -0.02 to 0.007]) and neither did the implementation of upper or lower body exercises (Upper body – Lower body= -0.58 repetitions [95% CIs -2.32 to 1.16]). Conclusions: Participants were imperfect in their ability to predict proximity to TF independent of their training background. It re-mains to be determined whether the observed degree of inaccuracy should be considered acceptable. De-spite this, prediction accuracies can be improved if they are provided closer to TF, when using heavier loads, or in later sets. To reduce the heterogeneity between studies, future studies should include a clear and detailed account of how TF was explained to participants and how it was confirmed.

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The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

Enes,

Oneda,

Leonel

et al. 2024

European Journal of Sport Science

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The barbell squat is a multijoint exercise often employed by athletes and fitness enthusiasts due to its beneficial effects on functional and morphological neuromuscular adaptations. This study compared the effects of squat variations on lower limb muscle strength and hypertrophy adaptations. Twenty‐four recreationally trained females were assigned to a 12‐week front squat (FS; n = 12) or back squat (BS; n = 12) resistance training protocol (twice per week). Maximum dynamic strength (1‐RM) on the 45° leg press, a nonspecific strength test, and muscle thickness of the proximal, middle, and distal portions of the lateral thigh were assessed at baseline and post‐training. A significant time versus group interaction was observed for 1‐RM values (F(1,22) = 10.53; p = 0.0004), indicating that BS training elicits greater improvements in muscle strength compared with FS training (p = 0.048). No time versus group interactions were found for muscle thickness (F(1,22) = 0.103; p = 0.752); however, there was a significant main effect of time for the proximal (F(1,22) = 7.794; p = 0.011), middle (F(1,22) = 7.091; p = 0.014), and distal portions (F(1,22) = 7.220; p = 0.013) of the lateral thigh. There were no between‐group differences for any muscle thickness portion (proximal: p = 0.971; middle: p = 0.844; and distal: p = 0.510). Our findings suggest that BS elicits greater improvements in lower limb muscle strength on the 45° leg press than FS, but hypertrophic adaptations are similar regardless of variations during the squat exercise.

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Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis

Cited by 100 publications

References 40 publications

Effect of velocity loss during squat training on neuromuscular performance

Effect of velocity loss during squat training on neuromuscular performance

Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis

The effects of squat variations on strength and quadriceps hypertrophy adaptations in recreationally trained females

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