(English) Episode 110-Shortcut to Strength - Can Single-Set Workouts and Reps in Reserve - Build Serious Muscle

This preprint from the Society for Transparency, Openness and Replication in Kinesiology (STORK) examines the effects of single-set resistance training on muscular adaptations, comparing training to momentary muscular failure (FAIL) versus training with two repetitions-in-reserve (RIR-2). The study involved young, resistance-trained individuals and assessed changes in muscle thickness, strength, power, and endurance over an eight-week period, alongside participants' ability to estimate RIR. While both training methods showed appreciable muscular gains, training to failure demonstrated modestly greater hypertrophy and power in some areas, though not in strength or endurance. The research also highlighted that individuals could accurately estimate RIR after a brief explanation, with accuracy improving over time and being superior in the bench press compared to the squat.(Hermann T, Mohan A, Enes A, Sapuppo M, Pinero A, Zamanzadeh A, et al. Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve [Internet]. 2024. Available from: http://dx.doi.org/10.51224/srxiv.484)