Thread by @nick_krontiris

Interestingly, in this one, low-repetitions-in-reserve (0-1) vs high-repetitions-in-reserve (4–6) during moderate to higher resistance loads (65%–95% 1RM) appeared to promote similar increases in strength and hypertrophy in previously trained males and females.

- This study investigated the effects of low-RIR versus high-RIR training on strength, hypertrophy, and motor unit adaptations in resistance-trained college-aged males and females.

- Given that the high-RIR group performed training further from failure, volume-load (i.e., sets × repetitions × load per repetition) would be expected to favor the low-RIR group.

However, while there were weekly differences in volume-load that favored low-RIR, especially in weeks 1 and 2 where the effect sizes between groups were large, these differences did not reach statistical significance.

- Back squat, deadlift, and bench press strength metrics similarly increased in both groups, further supporting the notion that training to failure in previously trained individuals is not necessary to maximize strength gains.

- There were no significant main effects of time in either group for muscle cross-sectional area changes.

- Perhaps the most interesting observation in this study was the changes in motor unit characteristics in the low-RIR group:

Findings suggested an increase in mean firing rates for the low-threshold motor units in the low-RIR group.

TL;DR:

"These data are informative for recreationally trained individuals given that performing moderate to higher resistance loads (i.e., 65%–95% 1RM) using 0–1 versus 4–6 repetitions in reserve following each set promotes similar increases in strength...

"...A recent report... indicates that performing an acute bout of resistance exercise at or close to failure (0–1 RIR) leads to poorer post-exercise recovery and worsened muscle soreness and general feelings of well-being compared to higher RIR training...

"...Hence, high-RIR training is seemingly an effective method for increasing strength in recreationally trained individuals during a 5- to 6-week training block while not overtaxing the trainee...

"...However, low-RIR training seemingly increases the firing rates of earlier recruited motor units and further research is needed to determine whether this training adaptation has practical relevance."

The effects of resistance training to near failure on strength, hypertrophy, and motor unit adaptations in previously trained adults (open access)

doi.org/10.14814/phy2.…

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