Dose-response relationship between training to failure and strength & hypertrophy adaptations

Coaching & Athlete Development
Written By Rudy Melgar

Key takeaways: 

  • Strength | Leave more reps in the tank, focus on continuous drive and (relative) velocity of execution

  • Hypertrophy | Work closer to failure, around 1-3 reps in reserve (RIR) is common

    Maximal intent is more important than maximal volume or intensity.

    Quality matters.

    Balance minimum effective dose and maximum recoverable volume.

    PMID: 38970765

Rudy Melgar
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