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A popular tactic among weight lifters is “training to failure” — pushing yourself to the point where you can’t do a single more rep. That might help a person grow bigger muscles, but won’t necessarily increase their overall strength, a new review published recently in the journal Sports Medicine finds. People who stop their sets before their muscles completely give out will experience an improvement in strength similar to that of folks who train to failure, researchers found. However, muscle size does benefit from training to failure, results showed. The closer a person is to failure when they stop their reps, the more muscle growth they tend to see. “If you’re aiming for muscle growth, training closer to failure might be more effective,” said senior researcher Michael Zourdos, chair of the Florida Atlantic University Department of Exercise Science and Health Promotion. “For strength, how close you push to failure doesn’t seem to matter as much.” For the review, researchers analyzed data from 55 prior studies that examined people’s repetitions in reserve, which means the number of additional reps a person could have performed before reaching muscle failure. Results show that people who want to build muscle should train close to failure, which will optimize muscle growth while minimizing the risk of injury, researchers said. For strength training, people should focus on lifting increasingly heavier loads,… read on > read on >