Andrew Huberman· PhD
if strength vs/and hypertrophy are your goal, the answer matters.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
if strength vs/and hypertrophy are your goal, the answer matters.
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I would argue that probably you you'd want to leave most reps most sets shy of failure and if you're going to take one to failure take the last set of an exercise to failure
hypertrophy was similar between the groups, but the group that went to failure or stayed a few reps shy of failure actually got stronger compared to the group that was taking most sets to failure.
and actually with uh compound movement specifically we you don't have to get as close to failure to get the benefits with compound movements by the way
for most movements you get most of the hypertrophy and strength benefits going within a few reps of failure so RP like 78
the data are that you know it the number of reps you do for hypertrophy and strength don't especially for hypertrophy don't really matter provided you get to Within in one or two reps of failure
the data are that you know it the number of reps you do for hypertrophy and strength don't especially for hypertrophy don't really matter provided you get to within one or two reps of failure
we know that you know for most movements you get most of the hypertrophy and strength benefits going within a few reps of failure so RP like 78 um and obviously if you can do more volume it may be even more beneficial
you're probably better off staying a few reps shy of failure and accumulating volume that way just because going to failure is just so incredibly fatiguing
if you are really training not so super hard for reps and Reserve you'll have to do substantially more sense to see the same hypertrophy
For those aiming to maximize muscle hypertrophy, recent studies suggest it might be best to train a couple of reps short of failure, especially for heavy, compound lifts.
So, with strength, stopping, you know, a couple reps short of failure seem to have better effects on maximizing strength than training to failure.
showing that proximity to failure kind of was linearly associated with more hypertrophy so the closer you got to failure the more hypertrophy you got
train to failure doesn't appear to be necessary to optimize strength or hypertrophy it appears at least you know pretty equal to training with um you know a couple reps in reserve