Do you need to reach muscle failure to get stronger?
For anyone who feels trapped in the body of a skinny teenager,
it can be incredibly frustrating to try to make sense of the mass
of confusing (and often conflicting) opinions about the "right"
and "wrong" way to build muscle.
Proponents of high-intensity training, for example, recommend that
muscle growth is best achieved with a low volume of training.
High-intensity training was made popular in the early 1970's by
Arthur Jones, the inventor of the Nautilus range of exercise machines.
In those days, training for two hours twice a day was considered
normal.
Jones caused controversy when he claimed that you could actually
get better results with very short infrequent workouts. Progress
with a high-intensity training program is supposed to be immediate
and continuous.
In other words, you're supposed to get stronger every workout until
you reach your genetic limits. If you're not growing and gaining
strength every time you go to the gym, it's because either you're
not training hard enough, or you're training too often. The solution
is to push yourself harder, or insert more rest days into your program.
Contrary to popular belief, there's little evidence to show that
taking an exercise to the point of concentric muscle failure is
necessary to stimulate gains in muscle strength.
In one trial carried in the British Journal of Sports Medicine,
researchers compared two nine-week training programs [1]. The
high fatigue program consisted of four sets of 10 repetitions
with 30 seconds of rest between sets. The low fatigue program involved
40 repetitions with 30 seconds of rest between each repetition.
Both programs were performed three times per week. In other words,
the number of repetitions performed by both groups was identical.
After four weeks, the group on the high fatigue program was 50%
stronger than the low fatigue group. However, the differences
in strength between groups reduced over time. After nine weeks
of training, the high fatigue group was 18% stronger than at the
start of the study. The low fatigue group was 15% stronger.
An Australian research group based at the University of Sydney
report similar results [2]. Their study shows that when a weight
is lifted repeatedly 6-10 times without resting between repetitions
(high fatigue), the strength gains are roughly 40% greater than
when the same load is lifted an equal number of times with a 30-second
rest between each lift (low fatigue). However, the low fatigue group
was still 40% stronger at the end of the study.
Researchers from Appalachian State University have also shown
that training to the point of concentric muscle failure is not
necessary to stimulate gains in muscle strength [3].
Seventeen college-age women were assigned to one of two eight-week
training programs. The first group performed one set (8-12 repetitions)
of each exercise to the point of muscular failure (the point where
performing another repetition in strict form is impossible).
Group two used multiple sets not taken to muscular failure, explosive
lifting speeds and low repetitions. The exercises used by both
groups, however, were the same.
Monday
• Squats
• Quarter Squats
• Bench
Press
• Standing
Press
• Abdominal
Curl
Wednesday
• Mid/thigh
Pull
• Shoulder
Shrugs
• Straight-legged
Deadlift
• Upright
Row
• Abdominal
Curl
Friday
• Squats
• Quarter Squats
• Bench
Press
• Standing
Press
• Abdominal
Curl
On Monday and Wednesday, the multiple set group used maximum weights
for all exercises. On Friday, the weights were reduced by around
20%. The single set group performed one warm-up set prior to their
work set. If they were able to complete 12 or more repetitions,
an additional 5-10 pounds in weight was added for the next workout.
The multiple set group performed two warm-up sets, and used the
following variations in sets and repetitions.
• Week 1 — 3 sets of 10 repetitions
• Week 2 — 3 sets of 5 repetitions
• Week 3 — 3 sets of 5 repetitions
• Week 4 — 3 sets of 5 repetitions
• Week 5 — 3 sets of 3 repetitions
• Week 6 — 5 sets of 5 repetitions
• Week 7 — 3 sets of 5 repetitions
• Week 8 — 3 sets of 2 repetitions
Maximal strength in the squat improved by 35% in the multiple
set group, compared to 24% in the single set group. Jump height
also improved by 11% in the multiple set group, compared to 0.3%
in the single set group.
In other words, your muscles will still grow stronger even
when they're not subjected to concentric muscle failure on a regular
basis.
Let's say that a program requires you to do six reps. I'd suggest using a weight that you can lift for seven reps, and simply stopping at six.
Most of your reps should look smooth and controlled rather than slow and grinding. I've found that doing slow, grinding reps all the time actually reduces the chances of getting stronger in your next workout, which is what progressive overload is all about.
About the Author
 Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.
If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.
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References
1. Folland, J.P., Irish, C.S., Roberts, J.C., Tarr, J.E., & Jones,
D.A. (2002). Fatigue is not a necessary stimulus for strength gains
during resistance training. British
Journal of Sports Medicine, 36, 370-373
2. Rooney, K.J., Herbert, R.D., & Balnave, RJ. (1994). Fatigue contributes
to the strength training stimulus. Medicine
and Science in Sports and Exercise, 26, 1160-1164
3. Sanborn, K., Boros, R., Hruby, J., Schilling, B., O'Bryant, H.S.,
Johnson, R.L., Hoke, T., Stone, M.E., & Stone, M.H. (2000). Short-term
performance effects of weight training with multiple sets not to
failure vs. a single set to failure in women. Journal
of Strength and Conditioning Research, 14, 328-331
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