The Claim
In untrained men, performing resistance training to concentric muscle failure at 70% one-repetition maximum with self-selected repetition duration results in approximately 47% higher total volume load over 8 weeks compared to controlled repetition duration (2s:2s), without greater gains in muscle strength or size.
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 untrained men, lifting weights to muscle failure at 70% of maximum strength with a self-chosen pace increases total work done by 47% over eight weeks compared to a fixed pace, but does not result in greater increases in muscle strength or size.
See the scientific wording
When resistance training is performed to concentric muscle failure at 70% one-repetition maximum, self-selected repetition duration results in approximately 47% higher total volume load over 8 weeks compared to controlled repetition duration (2s:2s) in untrained men, yet does not lead to greater gains in muscle strength or size.
Doing more total reps at a self-chosen pace increases how much work the muscles do, but the muscles don’t respond by growing stronger or bigger because the intensity per rep stays the same and the nervous system doesn’t recruit more muscle fibers than it would with a slower, controlled pace.
What the research says
1 studyWhen people lift weights until they’re exhausted, going at their own pace lets them do more total reps or work—but their muscles don’t get bigger or stronger than if they followed a slow, strict rhythm. The extra effort doesn’t give them an advantage.
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.