Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals.

ABSTRACT

This study examined the influence of resistance training (RT) proximity-to-failure, determined by repetitions-in-reserve (RIR), on quadriceps hypertrophy and neuromuscular fatigue. Resistance-trained males (n = 12) and females (n = 6) completed an 8-week intervention involving two RT sessions per week. Lower limbs were randomised to perform the leg press and leg extension exercises either to i) momentary muscular failure (FAIL), or ii) a perceived 2-RIR and 1-RIR, respectively (RIR). Muscle thickness of the quadriceps [rectus femoris (RF) and vastus lateralis (VL)] and acute neuromuscular fatigue (i.e., repetition and lifting velocity loss) were assessed. Data was analysed with Bayesian linear mixed-effect models. Increases in quadriceps thickness (average of RF and VL) from pre- to post-intervention were similar for FAIL [0.181 cm (HDI 0.119 to 0.243)] and RIR [0.182 cm (HDI 0.115 to 0.247)]. Between-protocol differences in RF thickness slightly favoured RIR [-0.036 cm (HDI -0.113 to 0.047)], but VL thickness slightly favoured FAIL [0.033 cm (HDI -0.046 to 0.116)]. Mean volume was similar across the RT intervention between FAIL and RIR. Lifting velocity and repetition loss were consistently greater for FAIL versus RIR, with the magnitude of difference influenced by the exercise and the stage of the RT intervention.

Terminating RT sets with a close proximity-to-failure (e.g., 1- to 2-RIR) can be sufficient to promote similar hypertrophy of the quadriceps as reaching momentary muscular failure in resistance-trained individuals over eight weeks, but the overall influence of proximity-to-failure on muscle-specific hypertrophy may also depend on other factors (e.g., exercise selection, order, and subsequent musculature targeted).Due to high repetition loss (from the first to final set) when sets are terminated at momentary muscular failure, performing RT with 1- to 2-RIR allows for similar volume load and repetition volume accumulation as reaching momentary muscular failure across eight weeks, possibly influencing the overall RT stimulus achieved.Performing RT to momentary muscular failure consistently induces higher levels of acute neuromuscular fatigue versus RT performed with 1- to 2-RIR; however, improved fatigue resistance overtime may attenuate acute neuromuscular fatigue and subsequent repetition loss (but may depend on the exercise performed).