@liftrunbang: 1. Boy I can't wait to hear all the nonsense retorts related to this but I think I can nail most all of em in this caption 2. First off, this is assuming you're RELATIVELY injury free. Because people love to use extremes to think they are making a point 3. "Well I can't do that because I got blown up by a civil war cannon a few years and those hurt my knees" 4. "I can't do that because anytime I go heavier than 10 reps on those my elbow ebola flares up and hurts the rest of the week" 5. If you load something heavy and it hurts, don't do that motion, or work with someone in person who can look at your execution to see if it needs adjusting 6. Meaning find a motion that trains that muscle that doesn't cause you pain. Wild to use common sense here. 7. If you have a previous injury but can do a motion with light loads then you already know your body and how you'd want to approach that. 8. I literally have to preface every caption like this otherwise it's a flood of ridiculous comments 9. Now I can get to the meat and potatoes of the point 10. 99% of people, meaning those who did not get shot by civil war cannons or have elbow ebola, CAN LOAD ANY EXERCISE TO A 10RM LOAD 11. So if you're using a 1-2 RIR type of approach you can go to 8 reps and then increase load each time that gets easier from there 12. The idea that using different rep ranges over time will somehow give you different or "more" hypertrophy isn't substantiated anywhere in the data. 13. Anecdotally, this could happen but only because someone has gotten bored or stale with a rep range and is excited for change (an increase in effort will increase motor unit recruitment) 14. The idea that legs grow better with higher reps is nonsense. I don't care about anyone's anecdotes here. If you understand MUR and the force velocity curve then you'll know that there is literally no mechanism that will cause legs to grow more at higher reps than lower reps. 15. Lastly, this all really came more pronounced as Chris and I were pouring over the data for the weekly net stimulus model and how dramatic the recovery times were once higher rep/moderate to light loads started being used. 14. Anything over about 10 reps started to increase recovery time between sessions by about 3 fold compared to lower reps (3-6). 15. So if muscle growth is your goal, then there's no reason to periodize rep schemes, and there's no reason to go above 8 reps as part of your programming. If you happen to be banging out a set and it's a failure set and you're gonna get more than 8 then go for it. That isn't my point here. 16. The best way to limit fatigue is to not create it in the first place. And higher reps consistently create greater amounts of fatigue than sets of 8 or less. 17. Just the science.

Paul Carter

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Thursday 13 June 2024 01:02:26 GMT