Acute Variables: Performing Sets to Failure

Definitions

• Sets to Failure (reps-to-failure/set): Sets-to-failure is a resistance training strategy in which an individual performs repetitions of an exercise until they can no longer complete a repetition. The word "failure" in this context may include:
  • Mechanical failure is performing repetitions until another repetition cannot be performed through a full range of motion (ROM), regardless of effort.
  • Volitional failure is an exerciser performing repetitions until they choose to stop, depsite encouragement to continue (presumably due to fatigue).
  • Form failure is performing repetitions until another repetition cannot be performed with optimal posture/form. Note that form failure is not included in any of the methodologies of the studies included in this review.
• Reps-in-reserve (RIR, normal sets, or reps-NOT-to-failure/set): Reps-in-reserve is a training strategy intended to approximate effort while performing fewer reps than sets to failure. The number of reps-in-reserve is an exerciser's estimate of how many more reps they could have performed before reaching failure.
  • For example, if an exerciser performed 8 repetitions but feels they could have performed 2 more reps before failing, then the intensity is 2 reps-in-reserve, and they are presumably using a 10-repetition maximum load (10-RM load). Common strategies include 1-2 reps-in-reserve, 3 reps-in-reserve, and half-reps/set. Note, "feeling half-reps" is likely unreliable and assumes that the exerciser has some experience with the exercise and the load and can estimate the total number of reps they would perform for a set. RIR can be used in conjunction with a 10-point Rate of Perceived Exertion (RPE) scale. For example, an RPE of 8/10 corresponds to 2 RIR ("2 reps left in the tank").

Evidence-based Summary Statement on Sets to Failure:

Based on a systematic review of all available peer-reviewed and published research, the Brookbush Institute recommends performing repetitions to failure per set (reps-to-failure/set) for optimal improvements in hypertrophy, strength endurance, and maximal strength. However, repetitions in reserve per set (reps-in-reserve/set) are recommended for enhancing power outcomes and for athletes engaging in high-frequency training with the intent of improving sports performance, hypertrophy, strength, or power. Performing 1–2 reps-in-reserve/set, along with 1 additional set per exercise, maintains exercise volume (an influential acute variable), sustains rep velocity and force across multiple sets, and reduces post-exercise performance decreases and long recovery periods associated with reps-to-failure/set.

It is also important to note that for most training goals, reps-to-failure/set is not the most influential variable. For example, performing 1 set to failure is less effective than performing 3 sets with reps-in-reserve for improving hypertrophy, strength, or power, as total training volume has a larger influence on outcomes. Similarly, training load is a more influential variable for improving strength, and contraction velocity is more influential for power development.

• Reps-to-failure/set recommended for:
  • Hypertrophy
  • Strength Endurance
  • Max Strength
• 1-2 Reps-in-reserve/set and an additional set/exercise is recommended for:
  • Power
  • Athletes performing high-frequency training (with hypertrophy, strength, or power goals).
• Acute variables that are likely more influential than sets to failure:
  • Volume: 1 set-to-failure is less effective than 3 sets-not-to-failure.
  • Load: Load is more influential than reps-to-failure/set for strength goals.
  • Velocity/force (repetition tempo): Concentric velocity and force production are likely to have a larger influence on strength and power (and potentially hypertrophy) than reps-to-failure.

Course Summary

Based on the research available and carefully developed conclusions, this course answers many of the questions regarding performing sets to failure for improving strength, hypertrophy (muscle growth), muscle endurance, and power. Additionally, training experience, age, and athletic performance are also addressed. Additional topics include the effects of set-to-failure on blood chemistry, hormones, markers of muscle growth, body composition (body fat), electromyography, and post-exercise force production.

This course reviews all of the available research comparing "sets to failure" and "sets not to failure" (e.g., reps-in-reserve). Although the definition of failure most often included mechanical failure and the inability to perform another repetition (reps), some studies included volitional failure in which a participant chose to stop. Sets not performed to failure included a range from 1-rep-in-reserve to an estimated half-of-the-reps that could be performed for a load. Unfortunately, most of the research on this topic is plagued by methodological issues, including studies that altered multiple variables, making determining the most influential variable challenging, and studies that compared protocols on each limb of an individual despite known cross-over effects. Despite these challenges, the conclusions in the statement above are well supported and are likely to be congruent with any additional research published.

Some findings from the included systematic research review resulted in counterintuitive, or at least unconventional, recommendations. For example, it may be beneficial to use an athlete's perception of intensity (similar to a BORG scale) to perform reps-in-reserve/set to maintain or improve bar velocity/power throughout a high-frequency training program, to optimize improvements for power, as well as strength and hypertrophy.

Movement professionals, including personal trainers, fitness instructors, strength coaches, physical therapists, athletic trainers, massage therapists, chiropractors, and occupational therapists, should consider acute variables essential knowledge for optimal exercise programming. Sets to failure is one of these critical acute variables. This course is part of our ongoing effort to optimize acute variable recommendations.

Pre-approved credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits (CECs)for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional Acute Variables Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets
• Acute Variables: Circuit Training
• Acute Variables: Sets per Muscle Group
• Acute Variables: Training Frequency and Recovery Between Sessions
• Acute Variables: Training Load (Weight and Resistance)

Sample Program:

• Case: Basketball Athlete
• Goal: Performance
• Split: Upper/Lower
• Frequency: 4 sessions/week (not including practice)
• Routine Construction: Circuit Training
• Periodization: In-season training

Phase 1

Acute Variables

• Load: Moderate (75-85% of 1 RM load, light loads for power) 
• Reps/set: 6-8 (2 reps-in-reserve)/set
• Sets/exercise (circuits): 3-4 sets/muscle group. Note that when performing reps-in-reserve, adding an extra set will maintain exercise volume.
• Rest between exercises: Circuit training, 1- 2 min rest between exercises
• Training Time: 25 minutes (excluding warm-up).

Routine: Upper Body

• Back:
  • Rope Row
• Chest:
  • Asymmetrical Dumbbell Press
• Power
  • Single-leg Medicine Ball Chop
• Shoulders/Corrective (Active Rest)
  • Single-leg Alternating Horizontal Abduction

Routine: Lower Body

• Legs Strength
  • Front Rack Frontal Plane Lunge
• Core
  
  • Side-plank with bottom leg on knee and top leg straight and abducted
• Power
  
  • Single-leg depth jump to balance
• Corrective (Active Rest)
  • Heel walks

Testosterone, Cortisol, Growth Hormone (GH), and Insulin-like growth factor 1 (IGF-1)

1. Morán-Navarro, R., Pérez, C. E., Mora-Rodríguez, R., de la Cruz-Sánchez, E., González-Badillo, J. J., Sánchez-Medina, L., & Pallarés, J. G. (2017). Time course of recovery following resistance training leading or not to failure. European journal of applied physiology, 117(12), 2387-2399.
2. Linnamo, V., Pakarinen, A., Komi, P. V., Kraemer, W. J., & Häkkinen, K. (2005). Acute hormonal responses to submaximal and maximal heavy resistance and explosive exercises in men and women. Journal of strength and conditioning research, 19(3), 566.
3. Craig, B. W. and Kang, H. Y. (1994) Growth hormone release following single versus multiple sets of back squats: total work versus power. Journal of Strength and Conditioning Research, 8 (4), 270-275
4. Izquierdo, M., Ibañez, J., González-Badillo, J. J., Häkkinen, K., Ratamess, N. A., Kraemer, W. J., French, D. N., Eslava, J., Altadill, A., Asiain, X., & Gorostiaga, E. M. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of applied physiology (Bethesda, Md. : 1985), 100(5), 1647–1656. https://doi.org/10.1152/japplphysiol.01400.2005
5. Pareja-Blanco, F., Rodriguez-Rosell, D., & Gonzalez-Badillo, J. J. (2019). Time course of recovery from resistance exercise before and after a training program. The Journal of Sports Medicine and Physical Fitness, 59(9), 1458-1465.
   
   Creatine Kinase (and 1 & 5)
6. Mangine, G. T., Serafini, P. R., Stratton, M. T., Olmos, A. A., VanDusseldorp, T. A., & Feito, Y. (2022). Effect of the repetitions-in-reserve resistance training strategy on bench press performance, perceived effort, and recovery in trained men. Journal of Strength and Conditioning Research, 36(1), 1-9.
   
   Lactate (and 2 & 3)
7. Tanimoto, M., & Ishii, N. (2005). Effects of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), 1150-1157.
8. Terada, K., Kikuchi, N., Burt, D., Voisin, S., & Nakazato, K. (2022). Low-load resistance training to volitional failure induces muscle hypertrophy similar to volume-matched, velocity fatigue. The journal of strength & conditioning research, 36(6), 1576-1581.
   
   Electromyographic (EMG) Activity (and 7)
9. da Silva, L. X. N., Teodoro, J. L., Menger, E., Lopez, P., Grazioli, R., Farinha, J., Moraes, K., Bottaro, M., Pinto, R. S., Izquierdo, M., & Cadore, E. L. (2018). Repetitions to failure versus not to failure during concurrent training in healthy elderly men: A randomized clinical trial. Experimental gerontology, 108, 18–27. https://doi.org/10.1016/j.exger.2018.03.017
10. Sampson, J. A., & Groeller, H. (2016). Is repetition failure critical for the development of muscle hypertrophy and strength?. Scandinavian journal of medicine & science in sports, 26(4), 375-383.
    
    Body Composition (and 4)
11. Karsten, B., Fu, Y. L., Larumbe-Zabala, E., Seijo, M., & Naclerio, F. (2021). Impact of Two High-Volume Set Configuration Workouts on Resistance Training Outcomes in Recreationally Trained Men. Journal of strength and conditioning research, 35(Suppl 1), S136–S143. https://doi.org/10.1519/JSC.0000000000003163
12. Sanborn, K., Boros, R., Hruby, J. O. E., Schilling, B., O'BRYANT, H. S., Johnson, R. L., ... & STONE, M. H. (2000). Short-term performance effects of weight training with multiple sets not to failure vs. a single set to failure in women. The Journal of Strength & Conditioning Research, 14(3), 328-331.
13. Kramer, J. B., Stone, M. H., O'Bryant, H. S., Conley, M. S., Johnson, R. L., Nieman, D. C., Honeycutt, D. R. and Hoke, T. P. (1997) Effects of single vs. multiple sets of weight training: impact of volume, intensity, and variation. Journal of Strength and Conditioning Research, 11(3), 143-147.
    
    Hypertrophy, Cross-sectional Area (CSA), and Muscle Volume (and 7, 10, & 11)
14. Bergamasco, J. G. A., da Silva, D. G., Bittencourt, D. F., de Oliveira, R. M., Júnior, J. C. B., Caruso, F. R., ... & Libardi, C. A. (2022). Low-load resistance training performed to muscle failure or near muscle failure does not promote additional gains on muscle strength, hypertrophy, and functional performance of older adults. The Journal of Strength & Conditioning Research, 36(5), 1209-1215.
    
    Strength Endurance (and 4 & 8)
15. Martorelli, S., Cadore, E. L., Izquierdo, M., Celes, R., Martorelli, A., Cleto, V. A., Alvarenga, J. G., & Bottaro, M. (2017). Strength Training with Repetitions to Failure does not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women. European journal of translational myology, 27(2), 6339. https://doi.org/10.4081/ejtm.2017.6339.
    
    Power (and 1, 4, & 11)
16. Refalo, M. C., Helms, E. R., Hamilton, D. L., & Fyfe, J. J. (2023). Influence of Resistance Training Proximity-to-Failure, Determined by Repetitions-in-Reserve, on Neuromuscular Fatigue in Resistance-Trained Males and Females. Sports medicine - open, 9(1), 10. https://doi.org/10.1186/s40798-023-00554-y
17. Drinkwater, E. J., Lawton, T. W., Lindsell, R. P., Pyne, D. B., Hunt, P. H., & McKenna, M. J. (2005). Training leading to repetition failure enhances bench press strength gains in elite junior athletes. The Journal of Strength & Conditioning Research, 19(2), 382-388.
    
    Immediate Decrease in Strength Following a Single Session (and 1, 5, 6, & 16)
18. Ramos-Campo, D., Martínez-Aranda, L. M., Caravaca, L. A., Ávila-Gandí, V., & Rubio-Arias, J. Á. (2021). Effects of resistance training intensity on the sleep quality and strength recovery in trained men: a randomized cross-over study. Biology of Sport, 38(1), 81-88.
    
    Strength Following Programs With and Without Reps-to-Failure/Set (and 4, 7, 8, 10-13, 15, & 17)
19. Vieira, J. G., Dias, M. R., Lacio, M., Schimitz, G., Nascimento, G., Panza, P., ... & Vianna, J. (2019). Resistance Training with Repetition to Failure or Not on Muscle Strength and Perceptual Responses. Journal of Professional Exercise Physiology, 16(3).
    
    Additional Findings (and 7 & 9)
20. Carroll, K.M.; Bernards, J.R.; Bazyler, C.D.; Taber, C.B.; Stuart, C.A.; DeWeese, B.H.; Sato, K.; Stone, M.H. Divergent Performance Outcomes Following Resistance Training Using Repetition Maximums or Relative Intensity. Int. J. Sports Physiol. Perform. 2018, 29, 1–28.
21. Carroll, K. M., Bazyler, C. D., Bernards, J. R., Taber, C. B., Stuart, C. A., DeWeese, B. H., ... & Stone, M. H. (2019). Skeletal muscle fiber adaptations following resistance training using repetition maximums or relative intensity. Sports, 7(7), 169.
22. Bergamasco, J. G. A., da Silva, D. G., Bittencourt, D. F., de Oliveira, R. M., Júnior, J. C. B., Caruso, F. R., ... & Libardi, C. A. (2022). Low-load resistance training performed to muscle failure or near muscle failure does not promote additional gains on muscle strength, hypertrophy, and functional performance of older adults. The Journal of Strength & Conditioning Research, 36(5), 1209-1215.
23. Lasevicius, T., Schoenfeld, B. J., Silva-Batista, C., de Souza Barros, T., Aihara, A. Y., Brendon, H., ... & Teixeira, E. L. (2022). Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. The Journal of Strength & Conditioning Research, 36(2), 346-351
24. Santanielo, N., Nóbrega, S., Scarpelli, M., Alvarez, I., Otoboni, G., Pintanel, L., & Libardi, C. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of sport, 37(4), 333-341.
25. Nóbrega, S. R., Ugrinowitsch, C., Pintanel, L., Barcelos, C., & Libardi, C. A. (2018). Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength. Journal of strength and conditioning research, 32(1), 162–169. https://doi.org/10.1519/JSC.0000000000001787
26. Lacerda, L. T., Marra-Lopes, R. O., Diniz, R. C., Lima, F. V., Rodrigues, S. A., Martins-Costa, H. C., ... & Chagas, M. H. (2020). Is performing repetitions to failure less important than volume for muscle hypertrophy and strength?. The Journal of Strength & Conditioning Research, 34(5), 1237-1248.
27. Fisher, J. P., Blossom, D., & Steele, J. (2016). A comparison of volume-equated knee extensions to failure, or not to failure, upon rating of perceived exertion and strength adaptations. Applied Physiology, Nutrition, and Metabolism, 41(2), 168-174.
28. Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J. R., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K. and Phillips, S. M. (2012) Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Journal of Physiology, 590(2), 351-362