Scientifically proven: Training beyond muscle failure promotes greater muscle growth | ATLETICA

Nov 20, 2025

Muskelaufbau über Muskelversagen hinaus: Kurzhantel Training

Anyone who trains regularly knows the principle: train to muscle failure – that is, until no further repetition is possible . But what if the limit isn't the end at all?

A new study from 2025, published in Frontiers in Psychology , shows:
Additional partial repetitions after muscle failure can significantly increase muscle growth – even in trained individuals.

This realization could fundamentally change your understanding of intensity in strength training.

The study: How far can you push beyond muscle failure?

The researchers wanted to know if so-called " past failure training" “ – that is, continuing the movement with partial repetitions after momentary failure – leads to greater hypertrophy than conventional training.

Participants & Structure

23 healthy participants, average age 26
Training duration: 10 weeks
Training method: Calf raises on the Smith machine (medial gastrocnemius)
Design: Each leg was trained differently
Leg A: regularly until muscle failure (momentary failure)
Leg B: to muscle failure + 3 partial repetitions in a stretched position ( past-failure partials )
Measurement: Muscle cross-sectional area and muscle strength via ultrasound before and after the intervention
(Source: Frontiers in Psychology , 2025, DOI: 10.3389/fpsyg.2025.1494323 )

Results: More repetitions – more growth

1. Significant difference in muscle growth

After 10 weeks, the leg with the additional partial repetitions showed a muscle growth of +9.6%, while the control leg (only to failure) only achieved +6.7%.
This equates to an additional growth of approximately 43% – from just a few seconds of extra stress.

2. No increased injury rate

Despite the higher intensity, no injuries or overuse injuries occurred.
The partial repetitions were controlled and performed with adjusted weight – a crucial point that makes the past failure principle practical.

3. Neuromuscular activation

The study suggests that past-failure training triggers a stronger recruitment of fast-twitch muscle fibers (type II) – those fibers that are responsible for visible muscle growth.

What does this mean for training practice?

Training to failure has long been the golden rule for building muscle.
But this study suggests that going beyond failure – in a targeted and controlled manner – can make all the difference.

Why partial repetitions are so effective

In the stretched position, the tension on the muscle remains at its maximum.
Additional partial movements ensure continuous muscle tension, even when full repetitions are no longer possible .
The body responds with increased activation of motor units in order to continue the movement.

This not only creates more mechanical stress, but also a higher metabolic load – two key factors for hypertrophy.

Training application: How to use past-failure training correctly

Here's a practical guide on how to integrate these insights into your workout – safely, in a controlled manner, and effectively.

1. Select specific muscle groups

Past failure training is particularly suitable for:

Calves (as in the study)
Biceps curls
Chest (e.g. on the machine or in the cable pull)
Triceps Pushdowns

Less suitable: complex multi-joint exercises (squats, deadlifts) – the risk of injury increases significantly there.

2. Apply only in the last sentence

Perform 1-2 regular sets to muscle failure.
Then in the last set, 2-3 partial repetitions beyond failure – e.g., only in the upper or lower third of the movement.

3. Focus on technique & control

No swinging movements
Slow, deliberate execution
Maintain tension until the muscle truly fails.

4. Frequency & Regeneration

Max. 1-2 times per week per muscle group
Then a regeneration period of 48-72 hours.
Past failure puts more strain on the nervous system and muscle fibers – quality > quantity .

Mechanisms behind the success: Why it works

The authors explain the advantage through several physiological factors:

Increased intramuscular tension
Partial movements while stretched keep the muscle under constant load – a major trigger for growth stimuli.
Recruitment of additional muscle fibers
The body activates deeper motor units that are not used during normal repetitions.
Metabolic stress
Incomplete recovery during exercise leads to an increase in local lactate levels, which stimulates hormonal growth processes.
Enhanced signal forwarding (mTOR activation)
Studies show that sustained tension more strongly activates the mTOR signaling pathway – crucial for protein synthesis and muscle growth.

Critical review & limitations of the study

Only 23 participants, most of them recreational athletes – results may vary among professional athletes.

The study was limited to calf muscles – the applicability to larger muscle groups (e.g., legs, chest, back) is still open.
The study lasted only 10 weeks – long-term effects still need to be researched.
No comparison to other intensity techniques (e.g., drop sets, rest-pause training).

Nevertheless, the study provides a valuable indication of how small modifications in sentence structure can create new growth stimuli.

Conclusion: More courage to embrace intensity

The results clearly show:
Training to failure is effective – but training beyond failure is even more effective when used strategically.

Past-failure partial repetitions offer a simple yet highly effective way to challenge the muscle more and break through stagnation.
Control, conscious execution and sufficient recovery are crucial.

Source: Frontiers in Psychology , 2025, “ Resistance training beyond momentary failure: The effects of past-failure partial repetitions on muscle hypertrophy ( DOI : 10.3389/fpsyg.2025.1494323 )