Related Episodes for How Close to Failure to Train for Muscle Growth

“Dr. Schoenfeld presents failure training as an occasional tool for selected exercises and advanced trainees, not a requirement for every set, and he emphasizes that weekly volume can rise as a person pursues more complete gains.”

“A meta-analysis of resistance-training trials found that protein supplementation produced modest additional gains in strength and fat-free mass, with average fat-free-mass benefit plateauing near 1.62 g/kg/day. This is a group estimate, not a precise requirement for every older adult.”

“Observational physiology research from his group links more frequent lifelong endurance exercise with higher VO2 max and more favorable cardiovascular function, while stopping short of proving that one exact schedule is uniquely optimal.”

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

“In a small randomized trial of adults aged 60 to 80, five grams per day during 12 weeks of supervised resistance training increased lean mass more than placebo plus training; measured strength and bone outcomes did not significantly differ between groups.”

“In a randomized trial of resistance-trained women, an eight-hour eating window did not reduce gains in lean mass, muscle thickness, strength, or performance when energy and protein intake were matched and the participants completed supervised resistance training.”

“Dr. Patrick builds the strength sessions around compound movements such as squats, deadlifts, and overhead presses, then adds circuit-style exercises. She uses progressive loading, usually stops heavy lifts short of failure, and lets lighter movements move closer to failure when technique remains controlled.”

“During the peak phase, participants sometimes completed two interval sessions per week, while the longer maintenance phase generally used one interval session alongside continuous endurance work and strength training.”

“A meta-analysis restricted to direct regional measures from MRI, CT, or ultrasound found a very small average hypertrophy benefit when creatine was combined with resistance training, with uncertainty around the pooled estimate and variation across sites and populations.”

“A network meta-analysis of 84 randomized trials found that aerobic exercise, HIIT, combined training, and resistance training alone all reduced visceral fat, while a separate meta-analysis found a modest reduction from resistance training across 34 studies.”