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Cited by 29Sports Performance and TrainingCardiovascular and exercise physiologyMuscle metabolism and nutrition

Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals

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Refalo, Martin C., Helms, Eric R., Robinson, Zac P., Hamilton, D. Lee, Fyfe, Jackson J.·2024·Journal of Sports Sciences
DOI 10.1080/02640414.2024.2321021
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Abstract

This study examined the influence of resistance training (RT) proximity-to-failure, determined by repetitions-in-reserve (RIR), on quadriceps hypertrophy and neuromuscular fatigue. Resistance-trained males (n = 12) and females (n = 6) completed an 8-week intervention involving two RT sessions per week. Lower limbs were randomised to perform the leg press and leg extension exercises either to i) momentary muscular failure (FAIL), or ii) a perceived 2-RIR and 1-RIR, respectively (RIR). Muscle thickness of the quadriceps [rectus femoris (RF) and vastus lateralis (VL)] and acute neuromuscular fatigue (i.e., repetition and lifting velocity loss) were assessed. Data was analysed with Bayesian linear mixed-effect models. Increases in quadriceps thickness (average of RF and VL) from pre- to post-intervention were similar for FAIL [0.181 cm (HDI: 0.119 to 0.243)] and RIR [0.182 cm (HDI: 0.115 to 0.247)]. Between-protocol differences in RF thickness slightly favoured RIR [−0.036 cm (HDI: −0.113 to 0.047)], but VL thickness slightly favoured FAIL [0.033 cm (HDI: −0.046 to 0.116)]. Mean volume was similar across the RT intervention between FAIL and RIR. Lifting velocity and repetition loss were consistently greater for FAIL versus RIR, with the magnitude of difference influenced by the exercise and the stage of the RT intervention.

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  • Sufficient effort (assessed using various scales) can be accomplished by completing sets with various RTx and completion of "near-failure" or a target of 2-3 repetitions in reserve (RIR).

    “Sufficient effort (assessed using various scales) can be accomplished by completing sets with various RTx and completion of “near-failure” or a target of 2–3 repetitions in reserve (RIR) (24,97–99,128,137,188–190).”

    From American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews (2026) · cites this paper as [188]

    The Key Points (p. 2) and Conclusion (p. 15) support the claim that sets stopped near failure can provide a sufficient training stimulus: perceived 1–2 RIR produced similar quadriceps hypertrophy to training to failure in resistance-trained individuals over eight weeks. The intervention (p. 6) used 1-RIR and 2-RIR targets, not a 2–3 RIR target, and these passages do not establish assessment using various scales. (LLM, conf=0.86)

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Cited by

Sorted by citations

Authors
Refalo, M. C., Helms, E. R., Robinson, Z. P., Hamilton, D. L., & Fyfe, J. J.
Affiliations
  • Deakin University (AU)
  • Auckland University of Technology (NZ)
Corresponding author
Refalo, Martin C.
ORCID
Venue
Journal of Sports Sciences
Publisher
Informa UK Limited
Published
2024-01-02
Volume
42
Issue
1
Pages
85-101
ISSN
  • 0264-0414 (ISSN-L)
  • 1466-447X
DOI
10.1080/02640414.2024.2321021
OpenAlex
W4392094723
Cited by
29
References
13
Citations by year
2026: 11 · 2025: 14 · 2024: 4
FWCI
13.05
Type
journal article
Language
en
Open access
Licence
Locations
  • Journal of Sports Sciences (publishedVersion, cc-by-nc-nd)
  • PubMed (publishedVersion)
  • Tuwhera (Auckland University of Technology) (submittedVersion, cc-by-nc-nd)
  • Figshare (submittedVersion, cc-by-nc-nd)
  • OSF Preprints (OSF Preprints) (submittedVersion)
Funders
funding associated with the work
Topics
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Keywords
resistance training, repetitions in reserve, muscle hypertrophy, quadriceps, neuromuscular fatigue, rectus femoris, vastus lateralis, lifting velocity, resistance-trained individuals, leg press, leg extension
MeSH terms
Adaptation, Physiological, Bayes Theorem, Female, Humans, Hypertrophy, Male, Muscle, Skeletal, Quadriceps Muscle, Muscle Strength, Resistance Training

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