Strength Training

"Failure" to Stimulate Muscle Growth?

"Failure" to Stimulate Muscle Growth?
 min read

By Dr. Andy Galpin

Do you need to hit 'failure' to stimulate muscle growth (hypertrophy)?

New review and meta-analysis by @MartinRefalo @jacksonfyfe @dlhamilton82, Eric Helms, & @EricTrexler clearly shows the answer is no.

Use a combination of failure & non-failure ("working").

Ex: Stick to working sets most of the time (12-20 per muscle, per week). Only hit failure on:

1. Safer exercises

2. Last set of each exercise/muscle group

3. When using low volume (<5 sets) or frequency (<2x/wk)

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Meet the author

Dr. Andy Galpin

My goal is to enhance the human condition by providing the world with in-depth and entertaining health.

Powering World-Class Athletes