Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength?

Abstract

Lacerda, LT, Marra-Lopes, RO, Diniz, RCR, Lima, FV, Rodrigues, SA, Martins-Costa, HC, Bemben, MG, and Chagas, MH. Is performing repetitions to failure less important than volume for muscle hypertrophy and strength? J Strength Cond Res 34(5): 1237–1248, 2020—The aim of this study was to investigate the effects of muscle failure (MF) or not to MF (NMF) training on strength and muscle hypertrophy relative gains (average and individual data). Ten men untrained in resistance training participated in the study. Each leg was allocated in 1 of 2 unilateral training protocols (MF or NMF with equal volume) on knee extension exercise. Both protocols were performed with 3–4 sets, 3 minutes' rest, and 55–60% of one repetition maximum (1RM). Rectus femoris and vastus lateralis muscles cross-sectional area (CSA), maximal muscle strength (1RM and maximal voluntary isometric contraction), and muscular endurance (maximum number of repetition) were assessed before and after 14 weeks. In addition, neuromuscular activation by normalized root mean square of the electromyographic signal (EMGRMS) was measured in 2nd and 35th training sessions. The average results showed that both training protocols were similarly effective in inducing increases in strength and muscle hypertrophy gains. However, individual analysis data suggest that NMF protocol with equal volume may promote similar or even greater muscle hypertrophy (vastus lateralis) and muscular endurance performance when compared with MF protocol. Also, normalized EMGRMS responses analyzed during 2nd and 35th sessions were similar in MF and NMF protocols for rectus femoris and vastus lateralis muscles. In conclusion, MF and NMF protocol conducted with the same total repetition numbers produced similar maximal muscle strength performance and neuromuscular activation. Nevertheless, NMF training could be a more appropriate strategy to increase muscle hypertrophy (vastus lateralis) and muscular endurance performance in untrained individuals when compared with MF.

Muscle hypertrophy and ladder‐based resistance training for rodents: A systematic review and meta‐analysis

“…Here, we demonstrate that there is great variability in the types of resistance training protocols being used by researchers. Interestingly, it seems that rats, like humans, are more susceptible to the volume of training (series × reps × load) than the level of effort imposed by the session (Lasevicius et al, 2019; Luciano et al, 2017; Lacerda et al, 2019; Tibana et al, 2017). Tibana et al (2017) compared the effects of two different climbing volumes (4 vs. 8) on the mean gastrocnemius fCSA.…”

Resistance training with different repetition duration to failure: effect on hypertrophy, strength and muscle activation

“…Number of groups = 2 (protocols); number of measures = 2 (pre-post); correlation between measures = 0.90; sphericity = 1. For the sample size calculation, we used the absolute AST values of the vastus lateralis muscle from a previous study from our own laboratory, which was carried out with an experimental design similar to the present study (Lacerda et al, 2020).Ten males aged between 18 and 30 years (mean ± SD: age = 23.1 ± 4.63 years; body height = 1.72 ± 0.07 m; body mass = 68.4 ± 9.46 kg; body fat percentage = 14.03 ± 6.56%) participated in this study.…”

“…During these sessions, ultrasound images were recorded for the CSA analysis of the rectus femoris and vastus lateralis muscles. The acquisition procedure for the CSA images was conducted as described by Noorkoiv, Nosaka & Blazevich (2010) and Lacerda et al (2020). Initially, volunteers remained in a dorsal decubitus position on a stretcher for 15 min.…”

“…After positioning the participants in the equipment, a familiarization MVIC test was conducted encompassing two attempts of 5 s in duration with knee flexion angles of 30 • and 90 • (knee extended = ). MVIC tests were conducted with both legs with 2-minute rest periods between each attempt (Lacerda et al, 2020). The testing order was randomized between legs.…”

“…Initially, according to procedures described by Lacerda et al (2016) and Lacerda et al (2020), subjects performed 10 repetitions without any weight on the equipment. The 1RM was determined in concentric mode within a maximum of 6 attempts with 5-minutes rest periods in between (Lacerda et al, 2016;Lacerda et al, 2020). In addition, a 5-minute rest period was given between the tests conducted with each of the lower limbs.…”