9:34 Motor unit recruitment peaks at ~5RIR on single joint exercises, work till slow velocity occurs, to maximize per fiber tension 13:39 Fiber motor unit recruitment increases up until ~80-85% 1RM (or 5 RIR) in single joint exercises 13:55 Full motor recruitment ocurrs 50/70-90% 1RM on compounds, from the very first rep of each set, only on prime movers. Within that range, motor unit recruitment doesn't increase on primary movers, but does on secondary ones, as %1RM increases.
I had a hard time understanding this video. Is he saying that failure is better for growth, but the last five reps of a set are not the only ones that induce growth? Thanks
@@Gurusson-qr5np yeah, on a set by set basis, training a set to failure is better. But on a workout level, training a set to failure, at least early on, is worse because it'll affect your total volume you can do after that failure set. Don't get stuck on the last five reps of a set being the only effective reps. It's only a proof of concept model that does offer some explanatory power, but isn't the last word. And yes, they're not the only beneficial reps. All this data can be sumed up in one sentance. Just make sure you lift heavy within traditional bodybuilding rep ranges, while avoiding grinders. Simple as that. Hope that helps.
In other words fatigue should increase over time so you get motor recruitment + volume. But if you start with high fatigue you get less volume overall.
Love the podcast! The issue of effective reps is part science and part art. Each of us have different thresholds of stress loads. Food - age - training history - stress all factor in. One of my issues is using a sliding scale of muscle activation based off of reps available. Somebody doing 5 sets of 8 each to failure will obviously stimulant hypertrophic gains. But at what cost? The training loads, especially for veteran lifters puts a huge amount of stress in the body. From my experience training close to failure and maybe one set to failure can work well. But again lots of variables exist. It’s also why programming is so important. Thx for the awesome information.
I’ve found that connecting with the muscle regardless of rep ranges always produces strength abs size for me. Purely anecdotal. I have noticed I grow more when I connect rather than not having a good mind muscle connection.
This discussion is a bit too abstract, and abstract is fine, but I'd also like your opinion on the effective rep theory and how to apply it in training. Personally I like to train smaller movements at the end of the workout to failure with limited rest between sets to go for that burnout. On bigger movements you are limited much more by recovery so things get a bit more complex.
Your point is valid. It is a very in-depth discussion of the topic in specifics, but not many general guidelines are deduced from it, or if they are, they are a little difficult to discern on one listen. I would also be interested in a discussion of how to balance effective reps with recovery from compound lifts.
Greg a thing you should look up are the different kind of fatigues slow twitch fibres and fast twitch fibres experience when contracting fast. Slow Twitch fibres fatigue on fast contraction because actin myosin crossbridging is inhibited and therefore they produce less force which is also not important for the theory. Fast twitch fibres fatigue because of detachment process is inhibited which means only their contraction velocity is impacted but they still produce high levels of mechanical tension because myosin heads ability to attach to the actin is not impacted. This means that mechanical tension or force production of the fast twitch fibres of high treshold units is not lowered by peripheral fatigue within the set when approaching failure. Chris Beardsley wrote about it...
so if prime movers are activated on compounds pretty early but tension per muscle doesnt increase near failure, but you still have more hypertrophy from going closer to failure than further, doesnt this indicate that we still have so called 'effective reps' that give you better outcome. So training outside those 'effective reps' is practically sub-optimal. So for me concept is still valid from practical stand point.
@@ResistanceQuest that sounds pretty nice, but I'll be damned if i sit by in silence while you sully the name of cake. I've yet to meet an ice-cream cup cake
The bit on compound exercises is less convincing. Isn't the limiting factor the weakest link, i.e. muscle, instead of the prime mover in the lift? So the effective reps idea applies to that weak muscle (also highly individual)...
Sir. Example 1)60kg weight 8 reps(RIR 0) so volume is 480 and 2) 37 kg weight 20 reps(RIR 10) but volume is 550. But because RIR 10 we don't get significant Hypertrophy at all even though 2nd scenario has more volume. So effective reps is Real thing.
9:34 Motor unit recruitment peaks at ~5RIR on single joint exercises, work till slow velocity occurs, to maximize per fiber tension
13:39 Fiber motor unit recruitment increases up until ~80-85% 1RM (or 5 RIR) in single joint exercises
13:55 Full motor recruitment ocurrs 50/70-90% 1RM on compounds, from the very first rep of each set, only on prime movers.
Within that range, motor unit recruitment doesn't increase on primary movers, but does on secondary ones, as %1RM increases.
I had a hard time understanding this video. Is he saying that failure is better for growth, but the last five reps of a set are not the only ones that induce growth? Thanks
@@Gurusson-qr5np yeah, on a set by set basis, training a set to failure is better. But on a workout level, training a set to failure, at least early on, is worse because it'll affect your total volume you can do after that failure set.
Don't get stuck on the last five reps of a set being the only effective reps. It's only a proof of concept model that does offer some explanatory power, but isn't the last word. And yes, they're not the only beneficial reps.
All this data can be sumed up in one sentance. Just make sure you lift heavy within traditional bodybuilding rep ranges, while avoiding grinders. Simple as that.
Hope that helps.
In other words fatigue should increase over time so you get motor recruitment + volume. But if you start with high fatigue you get less volume overall.
@@chronometa if over time means from set to set within a session, then yes.
@@boxerfencer yes. That's what I mean.
Love the podcast! The issue of effective reps is part science and part art. Each of us have different thresholds of stress loads. Food - age - training history - stress all factor in. One of my issues is using a sliding scale of muscle activation based off of reps available. Somebody doing 5 sets of 8 each to failure will obviously stimulant hypertrophic gains. But at what cost? The training loads, especially for veteran lifters puts a huge amount of stress in the body. From my experience training close to failure and maybe one set to failure can work well. But again lots of variables exist. It’s also why programming is so important. Thx for the awesome information.
So what I'm gathering is that the lats are the most important muscle for the bench press
12:57 FAHVS reign supreme!
I’ve found that connecting with the muscle regardless of rep ranges always produces strength abs size for me. Purely anecdotal. I have noticed I grow more when I connect rather than not having a good mind muscle connection.
Kinda like when Arnold would talk about meditating on the muscle, I think Dr. Brad Schoenfeld has some info on this topic that's 👍 as well
Commenting for the effective recs of the algo mechanistic action to recruit more viewer units
Very creative comment. What is recs?
@@bisermiodragov2280 *reps
@@lastsonofkrypton3918 thanks!
Greg that was a sick "FAHHHVE". Nailed it
Greg"Chuckles"Nuckols
How does BFR with metabolic stress in the absence of true maximal tensional stress cause hypertrophy then?
what if you could time travel to only doing the last rep?
man that would be life full of pain
You can. Just do 5rm sets
What does that mean for ham curls, bi curls & tri prsdn ? Por favor
This discussion is a bit too abstract, and abstract is fine, but I'd also like your opinion on the effective rep theory and how to apply it in training. Personally I like to train smaller movements at the end of the workout to failure with limited rest between sets to go for that burnout. On bigger movements you are limited much more by recovery so things get a bit more complex.
Your point is valid. It is a very in-depth discussion of the topic in specifics, but not many general guidelines are deduced from it, or if they are, they are a little difficult to discern on one listen. I would also be interested in a discussion of how to balance effective reps with recovery from compound lifts.
Greg a thing you should look up are the different kind of fatigues slow twitch fibres and fast twitch fibres experience when contracting fast. Slow Twitch fibres fatigue on fast contraction because actin myosin crossbridging is inhibited and therefore they produce less force which is also not important for the theory. Fast twitch fibres fatigue because of detachment process is inhibited which means only their contraction velocity is impacted but they still produce high levels of mechanical tension because myosin heads ability to attach to the actin is not impacted. This means that mechanical tension or force production of the fast twitch fibres of high treshold units is not lowered by peripheral fatigue within the set when approaching failure. Chris Beardsley wrote about it...
First time I ever had to hit pause and read a comment twice to understand it
so if prime movers are activated on compounds pretty early but tension per muscle doesnt increase near failure, but you still have more hypertrophy from going closer to failure than further, doesnt this indicate that we still have so called 'effective reps' that give you better outcome. So training outside those 'effective reps' is practically sub-optimal. So for me concept is still valid from practical stand point.
I'm in the 7 rep sets club. I don't think they're magic but they have a great place in the program I've been using.
@Gu oh, that explains why I don't have my pro card
@@griffingeode maybe 7s confer some rare ability that goes beyond strength and hypertrophy in the same way that cupcakes go beyond both cups and cakes
@@ResistanceQuest that sounds pretty nice, but I'll be damned if i sit by in silence while you sully the name of cake. I've yet to meet an ice-cream cup cake
The bit on compound exercises is less convincing. Isn't the limiting factor the weakest link, i.e. muscle, instead of the prime mover in the lift? So the effective reps idea applies to that weak muscle (also highly individual)...
very great point
Sir. Example 1)60kg weight 8 reps(RIR 0) so volume is 480 and 2) 37 kg weight 20 reps(RIR 10) but volume is 550.
But because RIR 10 we don't get significant Hypertrophy at all even though 2nd scenario has more volume. So effective reps is Real thing.
It is still the best model to measure volume for hypertrophy we have. Much better than conventional Volume with Set x Reps or Workload that most use.
greasing the groove works well despite never doing any rep close to failure
thumbs up if you do sets of 4
4s, 7s, 9s....i give regular abode to all the wretched, rejected rep ranges
I do a set of 4 when attempting 5 but shutting it down when I doubt the 5th rep will happen!