How To Tell If You're Training Hard Enough (Using Science)

Summary by Krater

An examination of whether Jay Cutler's heavy bench press set reached muscular failure, analysing scientific definitions of failure, RIR/RPE scales, and rep speed slowdown data from resistance training studies.

From the video

Answers: Is training to failure necessary for muscle growth?

• muscular failure definition
• absolute vs technical failure
• RPE and RIR training intensity
• rep speed slowdown and velocity loss
• training volume vs hypertrophy
• resistance training science

Exercises

• barbell back squat · barbell
• bench press · barbell
• lat pulldown · cable machine
• barbell curl · barbell
• cable chest fly · cable machine
• leg extension · machine
• dumbbell lateral raise · dumbbells
• dumbbell bench press · dumbbells
• leg press · machine
• barbell row · barbell
• elevated dumbbell squat · dumbbells

What it concludes

• Jay Cutler could have performed at least two to three more reps on his heavy bench press set while maintaining good form.
• Similar increases in muscle size can be attained regardless of whether or not training is carried out to muscular failure.
• The final two reps to failure are disproportionately fatiguing, which is detrimental from a recovery standpoint.
• Doing at least 10 sets per muscle per week is superior to doing fewer sets for muscle growth.
• Tracking rep speed slowdown is an effective way to gauge proximity to failure without needing to reach absolute failure on every set.