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Strength, Power, Reactivity, & Speed Discussion / Re: The complete strength training guide by Greg Nuckols
« on: October 25, 2019, 07:15:22 am »Quote
Given that heavy loads (1–5RM) cause hypertrophy without the need for fatigue, it seems likely that the final five reps of a set to failure can be defined as stimulating. The true number might be slightly smaller or slightly larger, and it might differ between individuals and muscles. In fact, it is likely to be quite a bit larger in completely untrained lifters, because they have far more motor units with muscle fibers that have not yet reached a plateau in size. Nevertheless, the final five reps of a set to failure is likely a fair benchmark, and we can therefore deduct reps when using RIR to identify the real training volume in each set. Training with 1RIR on each set involves four stimulating reps, training with 2RIR involves three stimulating reps, and so on.
https://medium.com/@SandCResearch/when-is-high-volume-training-not-actually-high-in-volume-4529810e930f
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For example, when training with 5 sets of 10 reps with the same weight with the squat or bench press, taking 5 minutes rest between sets, and aiming to reach failure only on the final set, the proximity to failure is 7RIR on the first set, 4–5RIR on the second set, 3RIR on the third set, 2RIR on the fourth set, and 0RIR on the final set. The total number of stimulating reps is 10 or 11, which is smaller than you would achieve by doing 3 sets of 5 reps to failure.