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Without Fail: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with
Thomas Hermann1, Adam E Mohan1, Alysson Enes
1Department of Exercise Science and Recreation, Applied Muscle Development Lab, CUNY Lehman College, Bronx, NY.
Medicine and Science in Sports and Exercise
|April 18, 2025
Summary
Training to failure (FAIL) or using two repetitions in reserve (2-RIR) in single-set resistance training both yield gains. Training to failure may slightly improve muscle hypertrophy and power but not strength or endurance.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Performance
Background:
- Resistance training volume and intensity are key determinants of muscular adaptation.
- The optimal training intensity, particularly regarding proximity to muscular failure, remains a subject of ongoing research.
- Single-set protocols are increasingly explored for their time-efficiency in achieving muscular adaptations.
Purpose of the Study:
- To compare the effects of training to muscular failure versus training with two repetitions in reserve on muscular adaptations in resistance-trained individuals.
- To investigate the impact of these training protocols on muscle hypertrophy, strength, power, and endurance.
- To assess participants' ability to accurately estimate repetitions in reserve (RIR).
Main Methods:
- Forty-two resistance-trained participants were randomized into either a training to failure (FAIL) group or a 2 repetitions in reserve (2-RIR) group.
- Both groups performed a single set of 9 exercises targeting major muscle groups, twice weekly for 8 weeks.
- Muscle thickness, strength, power, endurance, and RIR estimation accuracy were measured pre- and post-intervention.
Main Results:
- Both FAIL and 2-RIR protocols resulted in significant improvements across most assessed outcomes.
- Muscle hypertrophy measures showed a slight trend favoring the FAIL group, though differences were modest.
- Strength and local muscular endurance gains were comparable between the FAIL and 2-RIR groups. Power output, specifically countermovement jump height, tended to favor the FAIL group.
- Participants improved their ability to estimate RIR, with greater accuracy observed for the bench press exercise.
Conclusions:
- Single-set resistance training routines are effective for inducing muscular adaptations in trained individuals, offering a time-efficient approach.
- Training to failure may provide marginal benefits for muscle hypertrophy and power compared to training with 2-RIR, but does not appear superior for strength or endurance.
- Accurate RIR estimation can be learned and improved within an 8-week training intervention, particularly for the bench press.
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