You don’t need to push to absolute failure to grow your thigh muscles — stopping just before failure works just as well and leaves you less tired, making it easier to train consistently.
Scientific Claim
In resistance-trained individuals, training with 1- to 2-repetitions-in-reserve may be a viable alternative to training to momentary muscular failure for achieving similar quadriceps hypertrophy over eight weeks, with reduced acute fatigue.
Original Statement
“Terminating RT sets with a close proximity-to-failure (e.g., 1- to 2-RIR) can be sufficient to promote similar hypertrophy of the quadriceps as reaching momentary muscular failure in resistance-trained individuals over eight weeks...”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
probability
Can suggest probability/likelihood
Assessment Explanation
The conclusion uses 'can be sufficient' — a probabilistic and conservative verb appropriate for an RCT with small sample size. It does not claim superiority or equivalence, only sufficiency, aligning with the data.
Evidence from Studies
Supporting (1)
This study found that lifting weights with a little bit left in the tank (1-2 reps before failure) builds leg muscles just as well as pushing to total exhaustion — and leaves you less tired after each workout.