The Claim
In resistance-trained adults, terminating resistance training sets at 1- to 2-repetitions-in-reserve produces the same magnitude of quadriceps hypertrophy over eight weeks as training to momentary muscular failure, with an average increase of approximately 0.18 cm in quadriceps thickness for both protocols.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In trained adults, stopping resistance exercises one or two reps before failure results in the same increase in quadriceps muscle thickness after eight weeks as training until complete exhaustion.
See the scientific wording
Terminating resistance training sets at 1- to 2-repetitions-in-reserve promotes similar quadriceps hypertrophy over eight weeks as training to momentary muscular failure in resistance-trained adults, with average increases of approximately 0.18 cm in quadriceps thickness for both protocols, suggesting that proximity to failure may not be a critical determinant of overall muscle growth when volume is matched.
When muscles are worked with enough total repetitions and weight, the force on the muscle fibers triggers chemical signals that tell the cells to build more muscle protein and add new nuclei to support growth, resulting in thicker muscle fibers regardless of whether the set ends one or two reps before exhaustion or at complete failure.
What the research says
1 studyIn trained adults, stopping a workout one or two reps before exhaustion builds just as much quadriceps muscle as pushing all the way to failure—so long as the total amount of work is the same.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.