Proposed Intensity and Proximity to Failure Recommendations for Improving Resistance Training Strength

Abstract

Resistance training, widely used in sports and recreation since the 1970s, can be used to achieve goals like muscular hypertrophy, strength, or endurance. Core principles to see noticeable adaptations include progressive overload, achieved by increasing sets, repetitions, frequency, weight, or training near muscle failure. However, high-intensity training may lead to chronic fatigue, which may negate the benefits. Research explores strategies like microdosing and high proximity to failure training to counter this. While high proximity to failure training may offer similar results to low proximity to failure training, microdosing may help coaches reduce fatigue, thus aiding athlete progress. Coaches must tailor training to consider injury risk, sport specificity, athlete commitment, and regular feedback for effective individualization. Ultimately, the chosen strategy should align with the athlete's goals, ensuring steady improvement. A proficiently individualized training program ensures that athletes achieve their goals, at a faster and more efficient rate.