Findings from our experimental study showing similar overall quadriceps hypertrophy between training to failure versus with 1- to 2-RIR (with slight muscle-specific differences) summarised below + practical applications. tandfonline.com/doi/full/10.10… D. Lee Hamilton Jackson Fyfe, PhD

Want to build muscle, but don’t like lifting all the way to “failure”? Good news: you don’t have to. Stopping sets 1-2 reps before failure results in similar muscle growth to reaching failure over 8 weeks. Our latest study led by Martin Refalo and team. Deakin IPAN

RT with a close proximity-to-failure can be sufficient to promote similar hypertrophy as reaching momentary muscular failure Martin Refalo Eric Helms, Zac Robinson D. Lee Hamilton Jackson Fyfe, PhD Deakin_ExSc tandfonline.com/doi/full/10.10…

Check out this great 15min overview of our recent study (tandfonline.com/doi/full/10.10…) by House of Hypertrophy on YouTube: youtube.com/watch?v=Xcu272… Jackson Fyfe, PhD D. Lee Hamilton

Training to Failure vs Reps-in-Reserve🏋️‍♂️ This recent study investigated the effects of 8 weeks of resistance training sessions in 18 trained participants (12 male, 6 female) using either… Training to failure (T2F) or 1-2 reps-in-reserve (RIR) …on muscle hypertrophy💪 Mean

Resistance training builds muscle - but do males respond differently to females? Our new meta-analysis (in peer review) led by Martin Refalo found: - Males on average grow more muscle (in absolute terms) - But relative changes in muscle size from baseline levels were similar

Training to failure isn’t needed to max gains? Some people believe that you must take every set to failure in order to maximize muscle gains, but emerging literature suggests this may not be the case A new study examined training to failure vs stopping 1 to 2 reps shy of

⌛ 3 x years of dedicated work 🔬 2 x original research studies 📃 6 x peer-reviewed journal articles 👨‍💻 And of course 1 x very proud supervisor 🎓 Congratulations, Dr Martin Refalo!

Do you need to train to failure to maximize muscle hypertrophy? This was an excellent paper by Martin Refalo

New meta indicates protein requirements may be as high as ~3 g/kg/d to optimize FFM retention during energy restriction. Note that FFM doesn't necessary = muscle mass. Also, protein intake from self-report may not be accurate. Interesting nonetheless... journals.lww.com/nsca-scj/fullt…

New paper published. Will be open access in a few days!

How does it “feel” to lift to failure? And why does it matter? Our new study in trained lifters shows lifting to failure (vs. stopping 1-2 reps short): - Increases perceived discomfort and exertion - Worsens general feelings that increase over time - Promotes variable

Resistance training: the most potent tool for muscle growth. But do men and women benefit equally? Our new meta-analysis led by Martin Refalo found: ➡️ Men saw slightly greater absolute muscle growth ➡️ Relative gains were nearly identical between sexes ➡️ Type I muscle fibre

Great breakdown of our most recent paper, just published this week. Main Conclusion: Men & women grow muscle mass at the same rate in response to resistance exercise. Led by Martin Refalo w/ Greg Nuckols Jackson Fyfe, PhD D. Lee Hamilton Iain J Gallagher

The Roundup includes links to interesting content that I came across this week, including works by Reality's Last Stand / Colin Wright, The College Fix, Tom Golden, Martin Refalo, etc. Check it out!👇