Resistance Training to Failure: A Science-to-Practice Guide for the Fitness Professional

Abstract

Apply It! • In the case of both low- and high-intensity resistance training (RT), fitness professionals should teach their clients to lift near failure without achieving complete momentary muscular failure (MMF), as indicated by a ratings of perceived exertion value of 8 to 9 or repetitions in reserve value of 1 to 2. • MMF and volitional interruption (VI) elicit comparable improvements in strength and hypertrophy at high intensities (75% to 85% 1RM), so both may be integrated into a single training session (i.e., 4 sets of bench press, first three performed to VI, final set to MMF). • Program failure training to align with your client's goals — performing RT sets to failure — may be more effective for hypertrophy, whereas nonfailure sets may be more beneficial for power.