To optimize muscle growth and strength, it is preferable not to train consistently to total failure on every set, while prioritizing a frequency of training each muscle group two to three times per week.

noli's read

Current science, notably meta-analyses on hypertrophy (e.g., Helms et al., Grgic et al.), confirms that muscle failure is not a strict requirement for progress. While training to failure can stimulate adaptation, doing so systematically generates excessive fatigue that limits total training volume, which is a key factor in muscle development. Regarding frequency, studies (e.g., Schoenfeld et al., meta-analyses on frequency) suggest that training a muscle multiple times per week is often superior to once, likely due to better management of protein synthesis. The idea that protein synthesis stops strictly after 48 hours is an oversimplification, as the metabolic response varies according to level and intensity. The community shows a clear consensus consistent with the literature, favoring a balanced approach rather than permanent extreme intensity.

the sources

1. 1Schoenfeld BJ, Grgic J, Krieger JW 2019
2. 2Schoenfeld BJ, Ogborn D, Krieger JW 2016
3. 3r/AdvancedFitness