406: RIR Or Training To Failure | New Scientific Findings - Martin Refalo
What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question. Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach. Timestamps: 00:00 Intro 02:26 What is the study about and why is it so impactful? 11:05 What makes a study good for the athlete 14:59 Data collection and how you can make it as accurate as possible 28:18 Accuracy of 1RIR 31:32 Rep Range selection 35:56 Considering previous training volume 43:25 Research training footage 46:48 Rest times between sets and results of the study 53:21 How many sets did the participants do and quad thickness results 01:04:42 Fatigue and its impact on hypertrophy 01:14:39 Getting better with RIR with more sets 01:18:00 Injuries? 01:24:36 What can be practically taken away from the paper? 01:39:34 Concluding thoughts Study in question: https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021 https://www.instagram.com/mrfitness__/ https://www.researchgate.net/profile/Martin-Refalo-2 Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ DISCORD SERVER: https://discord.gg/WtDsYWAAgT MEMBERSITE: https://revivestronger.com/team-revive-stronger/ SHOP: https://www.revivestronger.com/shop FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Supplements: https://cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy Muscle & Strength Pyramids • https://goo.gl/S8s6tG __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices