Training to failure isn't required
Four major meta-analyses have examined failure vs. non-failure training. The consistent finding: there's no significant strength advantage to training to absolute muscular failure versus stopping 1–3 reps short.
Research Evidence
The Science Behind Ascend
What the research actually shows.
Evidence Summary
What the Research Shows
Ascend's methodology is built on peer-reviewed sports science research spanning decades of study on resistance training. Here's an honest summary of the evidence.
Strong Support
Multiple meta-analyses with consistent findings
For hypertrophy, proximity matters—but not absolute failure
Training closer to failure appears beneficial for muscle growth. But training to momentary muscular failure specifically provides no additional benefit over stopping 1–2 reps short.
Failure training creates more fatigue
A 2022 meta-analysis found that failure training produces significantly greater neuromuscular fatigue, metabolic stress, and muscle damage markers. Recovery takes longer when you train to failure.
Volume drives adaptation
Multiple meta-analyses confirm a dose-response relationship between training volume and results—more quality sets generally produce better outcomes, up to individual recovery limits.
Moderate Support
Evidence with some caveats
Autoregulation may offer advantages
Network meta-analyses rank autoregulated approaches (adjusting to individual capacity) above fixed-percentage programs for strength. But effect sizes are often small—the advantage is modest, not dramatic.
Periodization helps strength, less clear for hypertrophy
Studies suggest periodized training offers modest benefits for strength development. For muscle growth specifically, what matters more is total volume—variation itself may be less important.
Technique degrades near failure
Kinematic studies show movement patterns objectively change as fatigue accumulates. However, while observation supports the claim, the direct link from fatigued technique to injury rates lacks prospective evidence.
Selected References
References
All citations are peer-reviewed, verified, and linked to their DOI where available. Each includes a brief annotation explaining its relevance to Ascend's methodology.
Failure vs. Non-Failure Training
Grgic J, et al. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy. Journal of Sport and Health Science, 11(2):202-211. doi:10.1016/j.jshs.2021.01.007
Most comprehensive meta-analysis; found no strength advantage for failure training, and non-failure actually favored when volume wasn't artificially equated.
Vieira AF, et al. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output. Journal of Strength and Conditioning Research, 35(4):1165-1175. doi:10.1519/JSC.0000000000003936
Found hypertrophy advantage for failure training disappeared when volume was equated.
Refalo MC, et al. (2023). Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy. Sports Medicine, 53(3):649-665. doi:10.1007/s40279-022-01784-y
Concluded: "No evidence to support that training to momentary muscular failure is superior to non-failure training for hypertrophy."
Robinson ZP, et al. (2024). Exploring the dose-response relationship between proximity to failure, strength gain, and muscle hypertrophy. Sports Medicine, 54(9):2209-2231. doi:10.1007/s40279-024-02069-2
Found strength gains were similar across a wide range of RIR values.
Recovery & Fatigue
Vieira JG, et al. (2022). Effects of resistance training to failure vs. non-failure on neuromuscular fatigue: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 36(4):1179-1192. doi:10.1519/JSC.0000000000004202
Key meta-analysis showing failure training produces significantly greater fatigue markers.
Morán-Navarro R, et al. (2017). Time course of recovery following resistance training leading or not to failure. European Journal of Applied Physiology, 117(12):2387-2399. doi:10.1007/s00421-017-3725-7
Documented extended recovery times when training to failure vs. stopping short.
Training Volume
Schoenfeld BJ, et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences, 35(11):1073-1082. doi:10.1080/02640414.2016.1210197
Landmark meta-analysis establishing volume-hypertrophy dose-response relationship.
Ralston GW, et al. (2017). The effect of weekly set volume on strength gain: A meta-analysis. Sports Medicine, 47(12):2585-2601. doi:10.1007/s40279-017-0762-7
Confirmed positive relationship between volume and strength outcomes.
Autoregulation
Hickmott LM, et al. (2022). The effect of load and volume autoregulation on muscular strength and hypertrophy: A systematic review and meta-analysis. Sports Medicine - Open, 8(1):9. doi:10.1186/s40798-021-00404-9
Systematic comparison of autoregulated vs. fixed programming approaches.
Huang D, et al. (2025). Effects of different intensity determination methods during resistance training on strength and hypertrophy: A network meta-analysis. Journal of Sports Sciences. doi:10.1080/02640414.2024.2452278
Network meta-analysis ranking autoregulation approaches for strength gains.
Periodization
Moesgaard L, et al. (2022). Effects of periodization on strength and muscle hypertrophy in volume-equated resistance training programs: A systematic review and meta-analysis. Sports Medicine, 52(7):1647-1666. doi:10.1007/s40279-021-01636-1
Found periodization provides modest strength benefits; hypertrophy effects less clear.
Williams TD, et al. (2017). Comparison of periodized and non-periodized resistance training on maximal strength: A meta-analysis. Sports Medicine, 47(10):2083-2100. doi:10.1007/s40279-017-0734-y
Early meta-analysis supporting periodization for strength development.
Technique & Biomechanics
Duffey MJ & Challis JH (2007). Fatigue effects on bar kinematics during the bench press. Journal of Strength and Conditioning Research, 21(2):556-560. doi:10.1519/R-19885.1
Demonstrated objective kinematic changes in movement patterns as fatigue accumulates.
Ready to Train Smarter?
Put these principles into practice with Ascend. Start your free 4-week trial.
Want to Learn More?
Understand how these principles are applied in practice.