Study Finds Gym Overtraining Backfires

Training with weights to the point of muscle failure can enhance muscle growth, but it might not be as essential for building strength, according to recent research.

A review of studies, recently published in the Sports Medicine journal, offers significant insights into how gymgoers might better approach their training routines.

For those focused on muscle building, scientists from Florida Atlantic University recommend working within a "sweet spot" of 0-5 reps short of failure to optimize muscle growth while minimizing the risk of injury.

When it comes to strength training, they suggest lifting heavier loads rather than pushing muscles to the brink of failure.

The comprehensive research analyzed 214 previous studies to understand the relationship between training close to failure and gains in muscle mass and strength.


Surprisingly, no significant link was found between the number of reps left in reserve and strength gains.

Instead, the intensity of the load seems to play a more critical role in increasing strength.

Muscle growth, however, appeared to improve when more sets were performed closer to failure.

This indicates that training near failure impacts mechanical tension on muscle fibers, a factor crucial for muscle growth.

The findings underscore the challenge of training close to failure, which can be tough and harder to recover from, potentially hindering long-term performance.

Therefore, scientists recommend those aiming to build strength stop about 3-5 reps short of failure to avoid additional physical strain.

Understanding these details can help gymgoers and trainers refine their daily workout routines.

For instance, unnecessary training close to failure might increase the likelihood of neuromuscular fatigue.

"Practitioners should be aware that the optimal proximity to failure may vary between strength and muscle hypertrophy outcomes," the study noted.

These insights can guide future research and improve the conceptual understanding of fitness practitioners.

However, researchers acknowledge that the exact numerical relationship between training close to failure and strength gain remains uncertain.

They suggest future studies be "deliberately designed" to explore these effects on larger samples.

Source: independent

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