Dr. Layne Norton

And the takeaway was hypertrophy was similar between the groups, but the group that went to failure or stayed a few reps shy of failure actually got stronger compared to the group that was taking most sets to failure.

And the takeaway was hypertrophy was similar between the groups, but the group that went to failure or stayed a few reps shy of failure actually got stronger compared to the group that was taking most sets to failure.

And practically, that may be a benefit of stopping shy of failure, right? But yeah, they control for those variables. So when we talk about volume... The way we define that is essentially number of hard sets, which a hard set would be a set close to failure. The general consensus is within five reps of failure is considered a hard set. Now, what I will tell people is that may not sound like much.

And practically, that may be a benefit of stopping shy of failure, right? But yeah, they control for those variables. So when we talk about volume... The way we define that is essentially number of hard sets, which a hard set would be a set close to failure. The general consensus is within five reps of failure is considered a hard set. Now, what I will tell people is that may not sound like much.

And practically, that may be a benefit of stopping shy of failure, right? But yeah, they control for those variables. So when we talk about volume... The way we define that is essentially number of hard sets, which a hard set would be a set close to failure. The general consensus is within five reps of failure is considered a hard set. Now, what I will tell people is that may not sound like much.

Most people have never truly pushed themselves to failure. OK, and I'll. I'll give some practical examples of me. So my best set of squats ever, I did 530 for 10. This was a long time ago. Yikes. When I finished that set, somebody had to come save me because I couldn't fully lock out my lumbar and I couldn't get the bar on my right side all the way back up.

Most people have never truly pushed themselves to failure. OK, and I'll. I'll give some practical examples of me. So my best set of squats ever, I did 530 for 10. This was a long time ago. Yikes. When I finished that set, somebody had to come save me because I couldn't fully lock out my lumbar and I couldn't get the bar on my right side all the way back up.

Most people have never truly pushed themselves to failure. OK, and I'll. I'll give some practical examples of me. So my best set of squats ever, I did 530 for 10. This was a long time ago. Yikes. When I finished that set, somebody had to come save me because I couldn't fully lock out my lumbar and I couldn't get the bar on my right side all the way back up.

So I had to run over in the gym and help me. After that set, I laid down and I physically hardly could move for about 15 minutes.

So I had to run over in the gym and help me. After that set, I laid down and I physically hardly could move for about 15 minutes.

So I had to run over in the gym and help me. After that set, I laid down and I physically hardly could move for about 15 minutes.

Yes, do as many as you can. Your family's been kidnapped. If you don't get these 10 reps, you're – All those mental games. That sort of thing. And I mean I was done. You know what I mean? And so one of the things I'll tell people is the first five reps of that set were still hard. They still felt hard, right? And so people will say, oh, you stopped a rep or two shy of failure.

Yes, do as many as you can. Your family's been kidnapped. If you don't get these 10 reps, you're – All those mental games. That sort of thing. And I mean I was done. You know what I mean? And so one of the things I'll tell people is the first five reps of that set were still hard. They still felt hard, right? And so people will say, oh, you stopped a rep or two shy of failure.

Yes, do as many as you can. Your family's been kidnapped. If you don't get these 10 reps, you're – All those mental games. That sort of thing. And I mean I was done. You know what I mean? And so one of the things I'll tell people is the first five reps of that set were still hard. They still felt hard, right? And so people will say, oh, you stopped a rep or two shy of failure.

You're training like a – so you're telling me – If I stop two reps shy on that one, that that's an easy set because it's not. I can tell you that. And the reason I'm giving this background is because in research studies where they have people who are like – beginners or intermediates, and they ask them to rate their RIR, they tend to underestimate their RIR, right?

You're training like a – so you're telling me – If I stop two reps shy on that one, that that's an easy set because it's not. I can tell you that. And the reason I'm giving this background is because in research studies where they have people who are like – beginners or intermediates, and they ask them to rate their RIR, they tend to underestimate their RIR, right?

You're training like a – so you're telling me – If I stop two reps shy on that one, that that's an easy set because it's not. I can tell you that. And the reason I'm giving this background is because in research studies where they have people who are like – beginners or intermediates, and they ask them to rate their RIR, they tend to underestimate their RIR, right?

So they'll say, during a set, say your RIR, and they might say two. And what they find is when the researchers push them to true failure, yell at them, crank the music, get them really psyched up, they get five more reps than they think they'll get on average, right? So most people, if you've never actually taken things to true failure, you actually probably don't know what it is.

So they'll say, during a set, say your RIR, and they might say two. And what they find is when the researchers push them to true failure, yell at them, crank the music, get them really psyched up, they get five more reps than they think they'll get on average, right? So most people, if you've never actually taken things to true failure, you actually probably don't know what it is.

So they'll say, during a set, say your RIR, and they might say two. And what they find is when the researchers push them to true failure, yell at them, crank the music, get them really psyched up, they get five more reps than they think they'll get on average, right? So most people, if you've never actually taken things to true failure, you actually probably don't know what it is.