@liftrunbang: 1. I don't care about anecdotes here....eg "I grew more doing sets of 15 than sets of 6" 2. Sure. Then you'd have to explain what mechanism did that from a physiological standpoint 3. It is true that preference will play a role insofar as, if you LOVE some rep range then you'll likely make better progress on it than one you hate, because your effort will be higher 4. More effort = more motor unit recruitment 5. But this is only up to a point because higher rep ranges absolutely will impede recovery and results will be diminished compared to low to moderate rep ranges 6. But back to the main point here 7. Fiber type ratio and rep ranges don't matter 8. The soleus is technically the muscle that is mega slow twitch ratio and it will grow maximally from sets of 5 the same way it will from sets of 15 9. Endurance based adaptations DO NOT GROW MUSCLES 10. They cause more fiber type shifts 11. So over time if you create more endurance based adaptations you would actually lose fiber cross sectional area due to that 12. From a hypertrophy standpoint IMO I don't think there's any reason to ever go above 8 reps, and def not 10 reps. Again, if your goal is growth, and higher rep ranges don't give you more of that and do cause more damage and fatigue then why? 13. Quads, calves, pecs, biceps, lats, etc all grow the same from the same rep ranges because that's how mechancal tension works

Paul Carter

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Monday 10 June 2024 18:37:41 GMT