Guides
Is training to failure necessary for hypertrophy? Understand RIR, RPE, proximity to ideal failure and when going to failure is worth it in bodybuilding.
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Direct answer: Proximity to failure is how close a set comes to the point where one more repetition is impossible with correct technique.
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At least three studies from 2020 to 2025 with a similar design (training to failure vs RIR 1–3 in equivalent volume) point out:
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Failure is not prohibited — it is a tool, not a basis.
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Perception of proximity to failure is biased — beginners often stop 3 to 5 reps before actual failure.
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A practical model used by experienced coaches:
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Week RIR main target Comment --------- 1 3–4 Accumulation; technique and volume 2 3 Accumulation, rise slightly 3 2 Productive 4 2 Productive 5 1 Intensification 6 1 Intensification 7 0–1 (algumas séries à falha) Peak...
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Muscle Failure, RIR and RPE: How Far to Go in Hypertrophy Series
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