Training BEYOND Failure - This NEW Study is Epic

Summary by Krater

This video examines scientific research on whether training past failure with partial repetitions (post-failure or lengthened partials) increases muscle hypertrophy, specifically in the calves, and discusses whether these findings apply to other muscles and exercises.

From the video

Answers: Do partial repetitions beyond failure build more muscle than full range of motion training?

• calf muscle hypertrophy
• lengthened partial repetitions
• post-failure partials
• range of motion in muscle growth
• muscle length during resistance training

Exercises

• calf raise · Smith machine · 4 sets
• leg extension · machine
• leg curl · machine
• seated calf raise · machine
• leg press · machine
• adductor · machine
• chest press · machine
• pulldown · cable
• overhead press · barbell
• pullover · dumbbell
• incline supinated dumbbell curl · dumbbell
• French press tricep extension · dumbbell
• incline hammer curl · dumbbell
• core torso rotation · machine
• abductor · machine
• tibia · machine
• lateral raise · dumbbell
• incline press · barbell
• seated row · cable
• abdominals · machine
• core lumbar spine · machine
• bench press · barbell · 4x10-15
• bench dumbbell row · dumbbell · 4x10-15
• dumbbell overhead extensions · dumbbell · 4x10-15
• dumbbell supinating curl · dumbbell · 4x10-15
• incline machine chest press · machine · 4x10-15
• cable single arm pulldown · cable · 4x5-10
• cable pushdown · cable · 4x5-10
• Bayesian curl · cable · 4x5-10

What it concludes

• Lengthened partials produced greater growth in the medial gastrocnemius compared to post-failure partials in recent studies.
• Post-failure partials involve hitting failure twice in a set, but did not outperform exclusively using lengthened partials.
• Statistical analysis and measurement error in available studies mean we cannot definitively prove lengthened partials are superior for all muscle groups.
• Training the calves with lengthened partials is supported as an effective hypertrophy strategy.
• For most non-calf muscles, sticking to a full range of motion or experimenting with lengthened partials remain viable options depending on personal preference.