For muscle growth, use loads that bring working sets to within about 1–2 reps of failure, while keeping form solid. The goal is to finish most hypertrophy sets very hard but not necessarily at true failure, since that usually provides most of the growth stimulus with less fatigue. Occasional true-failure sets can be useful as a calibration tool so you learn what real failure feels like.
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“A good number to think about is like minus two,
[00:33:50] which is what we call reps in reserve,
[00:33:52] which is sort of like I got within two or so reps of failure
[00:33:56] and then I stopped.”
Andrew Huberman · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin · Sep 24, 2026 · 31:31 · YouTube ↗