Single Set Resistance Training to Failure or With Repetitions-In-Reserve
Comparing the effects on muscular adaptations in trained men and women.
This study, titled "Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve," aimed to compare the effects of single-set resistance training (RT) performed either to failure or with two repetitions in reserve (RIR) on muscular adaptations in young, resistance-trained adults.
Key Points
The study involved 42 young, resistance-trained men and women.
Participants were randomly assigned to two groups: FAIL (training to failure) or RIR-2 (training with two repetitions in reserve).
The training program lasted 8 weeks, with participants performing a single set of 9 exercises targeting all major muscle groups twice-weekly.
Methods
Exercises included front lat pulldown, seated cable row, machine shoulder press, machine chest press, cable triceps pushdown, supinated dumbbell biceps curl, Smith squat, plate-loaded leg press, and machine leg extension.
Participants performed 8-12 repetitions per set with ~2 minutes rest between exercises.
Measurements included muscle thickness (MT) of biceps brachii, triceps brachii, and quadriceps femoris, as well as muscular strength, power, endurance, and ability to estimate RIR in bench press and squat.
Results
Hypertrophy: Both groups experienced appreciable gains in most assessed outcomes. Several measures of hypertrophy tended to favour the FAIL group, although absolute differences between conditions were generally modest.
Power: Increases in countermovement jump height favoured the FAIL group, but without clear statistical support for either the null or alternative hypothesis.
Strength and Endurance: Increases in strength and local muscular endurance were similar between conditions.
RIR Estimation: Participants demonstrated greater accuracy in estimating RIR for the bench press compared to the squat and improved their accuracy over the intervention, particularly for the bench press.
Related
Practical Takeaways
Time-Efficient Training: Single-set routines can be a time-efficient strategy for promoting muscular adaptations in resistance-trained individuals.
Training to Failure: In single-set routines, training to failure may modestly enhance some measures of muscle hypertrophy and power, but not strength or local muscle endurance.
RIR Approach: Training with 2-RIR can produce similar strength and endurance gains as training to failure, potentially offering a less demanding alternative for some individuals.
Session Duration: The training sessions lasted approximately 30 minutes, making this approach suitable for time-constrained individuals.
Recovery: The study assessed recovery using both subjective (Perceived Recovery Scale) and objective (Countermovement Jump) measures, highlighting the importance of monitoring recovery in resistance training programs.
In conclusion, this study suggests that both training to failure and using a 2-RIR approach in single-set resistance training can lead to significant muscular adaptations. While training to failure may offer slight advantages in hypertrophy and power development, the differences are modest. This research provides valuable insights for designing time-efficient resistance training programs that can accommodate individual preferences and tolerance levels.
Reference
Hermann, T., Mohan, A.E., Enes, A., Sappupo, M., Piñero, A., Zamanzadeh, A., Roberts, M., Coleman, M., Androulakis Korakakis, P., Wolf, M., Refalo, M., Swinton, P.A., Schoenfeld, B.J.(2024). Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve.