To maximize muscle growth after a period of stagnation, it is essential to train very close to true failure (the moment when the movement becomes impossible despite effort), because the perception of effort is often misleading in beginners.

noli's read

The community largely agrees that underestimating one's failure threshold limits results, a finding supported by research in sports science. Meta-analyses (notably those by Grgic et al.) indicate that training close to failure is effective for hypertrophy, without it being necessary to reach technical failure on every set to progress. The interesting aspect of the debate concerns safety: members rightly point out that tendons and ligaments adapt more slowly than muscles, increasing the risk of injury during sudden intensification. It is scientifically recognized that technical mastery is the necessary safeguard for handling loads close to failure safely. The forum is generally convergent on the utility of pushing intensity, while tempering this approach with warnings about the caution required for beginners.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022
3. 3r/xxfitness