Lifting weights until you can't do another rep, with fast upward moves and slow downward moves, helps muscles grow.
Scientific Claim
Performing resistance exercises to momentary muscular failure with maximal concentric velocity and controlled eccentric phase induces skeletal muscle hypertrophy.
Original Statement
“The normal set arm performed four sets of 8 to 12 reps to momentary failure on the preacher curl and two sets of 8 to 12 reps to momentary failure on the pull downs. Loads were adjusted across the set and training sessions in an attempt to keep subjects reaching failure in the 8 to 12 rep range. Note that every repetition was performed with a maximal intended velocity on the concentric with a controlled eccentric.”
Context Details
Domain
exercise
Population
human
Subject
Resistance exercise performed to momentary failure
Action
induces
Target
skeletal muscle hypertrophy
Intervention Details
Evidence from Studies
Supporting (5)
Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy
Both workout styles made people’s biceps bigger, so doing heavy lifts until you can’t do another rep does cause muscle growth, even if one way is faster.
Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength.
This study found that lifting weights until you can't do another rep (even with fewer sets) made muscles grow bigger, which supports the idea that pushing to failure helps build muscle.
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study found that lifting weights until you can’t do another rep—even if you quickly lower the weight and keep going—makes your muscles grow. So yes, pushing to failure helps you build muscle.
Even though people who stopped short of failure still grew muscles, those who pushed to failure also grew just as much — so pushing to failure definitely works to build muscle.
Technical explanation
This study directly compares training to momentary muscular failure versus training with repetitions in reserve and finds that both produce similar hypertrophy in resistance-trained individuals. Although it suggests failure isn't strictly necessary, it still confirms that training to failure induces hypertrophy, supporting the assertion’s core claim.
This study showed that lifting weights until you can't do another rep (and then doing a few more partial reps) makes your muscles bigger, which supports the idea that pushing to failure helps muscles grow.
Technical explanation
This study directly tests muscle hypertrophy following resistance training to momentary muscular failure, with additional post-failure repetitions, and reports significant hypertrophy in the gastrocnemius. While it extends beyond failure, it confirms that training to failure is a key component driving hypertrophy, aligning with the assertion’s core claim.