The Claim

In trained men, resistance training performed with 4–6 or 1–3 repetitions in reserve (RIR) results in similar increases in bench press and squat strength over eight weeks compared to training to momentary failure (0–3 or 0 RIR), which is associated with smaller strength gains, indicating that submaximal effort may be sufficient and potentially more effective for strength development in this population.

Source: The Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
63score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

In trained men, lifting weights with some reps left in reserve (4–6 or 1–3 RIR) leads to similar strength gains in bench press and squat as lifting to complete failure (0 RIR) over eight weeks, but lifting to failure may result in slightly smaller gains.

See the scientific wording

In trained men, resistance training performed with 4–6 or 1–3 repetitions in reserve (RIR) leads to similar increases in bench press and squat strength over eight weeks, while training to momentary failure (0–3 or 0 RIR) is associated with smaller strength gains, suggesting submaximal effort may be sufficient and potentially more effective for strength development in this population.

Why this might work

When lifting weights without going to complete exhaustion, the nervous system can send stronger and more consistent signals to the muscles, and the muscles don't get as tired between sets. This allows the body to perform more high-quality repetitions over time, leading to greater strength gains.

Supported mechanismbased on 1 study

What the research says

1 study

  1. Study: The Effect of Resistance Training Proximity to Failure on Muscular Adaptations and Longitudinal Fatigue in Trained Men

    In trained men, lifting weights without going all the way to exhaustion (leaving a few reps in reserve) led to just as much or even more strength gain as lifting until complete failure. So, you don’t need to push to the absolute limit to get stronger.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

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