One Set to Failure Results in Muscle Growth In Trained Lifters

The study revealed that a single set training to failure slightly enhanced muscle growth compared to submaximal efforts (two repetitions-in-reserve), though both methods yielded comparable strength and endurance gains. The findings suggest that minimalist routines, like one set to failure, offer time-efficient and effective solutions for busy individuals seeking to build muscle.

One Set to Failure Results in Muscle Gain in Advanced Lifters Summary

The study confirms that substantial muscle growth can be achieved with as little as one set to failure during resistance training, challenging high-volume training norms.
Training to failure slightly outperforms submaximal efforts (two repetitions in reserve) in hypertrophy but has no significant impact on strength or endurance gains.
Single-set resistance training offers a time-efficient solution for building muscle, ideal for those with limited time.

Breaking the Time Barrier in Fitness: One Set to Failure Enough?

Over the years, high-volume training with multiple sets and countless reps has dominated the fitness world. But for the average person, devoting hours to the gym is impractical. Popularized by professional bodybuilders, these programs involve long hours and countless sets. However, fitness icon Mike Mentzer once advocated for a radically different approach—short, intense sessions performed to complete muscle failure. Fast forward to today, this approach has received validation through modern science. Several studies have found that time-efficient workouts can result in muscle growth without spending hours in the gym.

A recent study by Brad Schoenfeld, titled “Without Fail: Muscular Adaptations in Single-Set Resistance Training Performed to Failure or with Repetitions-in-Reserve,” highlights the potential of single-set workouts for promoting muscle growth in trained lifters. Published in SportsRxiv, the study reveals that just two 30-minute sessions per week can deliver substantial muscle and strength gains.¹ This research is groundbreaking for anyone seeking efficient ways to build muscle. The study suggests that significant muscle gains are possible with just one set to failure.

Overview of the Study

Participants and Protocol

The study involved 42 experienced lifters with an average of 4.4 years of training experience. Participants were divided into two groups:

FAIL group: Performed a single set of each exercise to momentary muscular failure, where no more reps could be completed with proper form.
2-RIR group: Stopped two repetitions short of failure.

Both groups performed one set of nine exercises twice weekly for eight weeks. Workouts targeted all major muscle groups, lasted about 30 minutes and followed an 8–12 repetition range. Diets were controlled, and participants avoided muscle-building supplements like creatine.

Results: Can 1 Set to Failure Build Muscle?

Muscle Growth: Both groups experienced increased muscle size, with gains slightly favoring the failure group (e.g., 9.5% in quadriceps thickness compared to 4.6% in the RIR-2 group). While the group that trained to failure group had slightly better results in specific areas like the triceps and mid-quadriceps, the differences were modest.

Strength Gains: The groups’ improvements in squat and bench press strength were similar, debunking the myth that failure is essential for maximum strength. Others have found similar results in other studies.²

Power and Endurance: Vertical jump height increased by 6% in the FAIL group compared to 1.4% in the 2-RIR group. Both groups made substantial gains in leg extension tests, with the FAIL group showing slightly greater improvements.

Efficiency

The study proves that 30-minute sessions twice a week can yield results comparable to traditional, time-intensive multi-set programs.

Decoding the Findings

This research challenges the belief that high-volume training is necessary for muscle growth. Contrary to popular belief, pushing every set to failure may not be universally superior. While hypertrophy gains marginally favored failure, the differences were often modest. For example, triceps thickness increased by 3.8% in the failure group but only 1.2% in the RIR-2 group. However, strength and endurance gains were nearly identical. These findings suggest that one set to failure is not a magical solution but a practical tool for those short on time.

The slight edge observed in the training to failure for muscle hypertrophy aligns with other studies showing that training closer to failure may maximize gains in some areas.^3,4 However, these differences were minor, and 2-RIR training offers comparable benefits with less fatigue and discomfort.

Several meta-analyses confirm that training close to failure can match failure in effectiveness for hypertrophy and strength, provided the effort remains high. This aligns with the study’s findings, where participants stopping two reps short still achieved substantial results. The simplicity of single-set routines makes them accessible to beginners while still challenging experienced lifters.

This study offers hope for those who avoid the gym because of time constraints. You don’t need hours of effort—just a commitment to work hard in a short timeframe.

Practical Applications: Making It Work for You

How can you apply these findings to your own training? Here are actionable tips:

Maximize Effort: For busy individuals, one set to failure can replace longer, multi-set sessions without sacrificing results.
Optimize Time: Incorporate single-set routines into your weekly schedule if you are busy. You can still make gains in just two 30-minute sessions and achieve noticeable progress.
Prioritize Compound Movements: Exercises like squats, bench presses, and deadlifts deliver the most bang for your buck in single-set training.
Listen to Your Body: 2-RIR is a viable and effective alternative if training to failure feels overwhelming.

References

1 Hermann, T. et al. Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve. (2024).

2 Schoenfeld, B. & Grgic, J. Does Training to Failure Maximize Muscle Hypertrophy? Strength and Conditioning Journal (2019). https://doi.org/10.1519/SSC.0000000000000473

3 Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079-2095 (2021). https://doi.org/10.1007/s40279-021-01490-1

4 Refalo, M. C., Helms, E. R., Robinson, Z. P., Hamilton, D. L. & Fyfe, J. J. Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals. J Sports Sci 42, 85-101 (2024). https://doi.org/10.1080/02640414.2024.2321021