Doing more reps until you're almost too tired to finish makes your muscles grow just as much with less overall work.

What we've found so far is that the evidence does not clearly support the idea that training close to muscle failure leads to better muscle growth with fewer reps. Our analysis of the available research shows a slight lean against this claim. We reviewed 104 total assertions from studies on this topic. Of those, 50 supported the idea that doing fewer reps close to muscle failure can produce similar muscle growth. These findings suggest that pushing sets close to the point where you can’t complete another rep might help maximize muscle effort in less time [1]. However, 54 assertions contradicted this idea, indicating that training close to failure may not reliably reduce the total amount of work needed for growth — or that higher total volume (more reps overall) still plays an important role [1]. Because the number of studies refuting the claim slightly outweighs those supporting it, the evidence we've reviewed leans toward the idea that doing fewer reps near failure doesn’t consistently lead to equal or better muscle growth. That doesn’t mean training close to failure is ineffective — some people may still benefit from it — but based on what we’ve seen so far, it doesn’t appear to be a clear shortcut. We also note that the difference between supporting and refuting evidence is small, and the overall balance is close. This suggests the topic is still uncertain, and other factors — like how someone trains, how long they’ve been working out, or how they define “close to failure” — might influence results. Our current analysis shows mixed signals. We can’t say for sure that training close to failure allows you to do fewer reps and get the same results. More research may help clarify this in the future. Practical takeaway: If you’re short on time, pushing a little harder in your sets might help, but don’t assume it replaces the value of consistent, well-rounded training over time.