Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast)
The Stronger By Science Podcast
Effective reps and optimizing for output
This chapter discusses the concept of effective reps and challenges the idea of optimizing for input instead of output. The speakers explore the importance of overlaying longitudinal outcomes in research and consider various potential mechanisms for hypertrophy.
Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode.
TIME STAMPS AND NOTES
Intro (0:00:00)
Overview of New Proximity to Failure Meta-Regression (0:07:31)
Common Misinterpretations of the Results (0:19:41)
The Resurgence of the Effective Reps Model (0:22:41)
The Desire for a Proxy Metric of Hypertrophy (0:42:41)
The Mechanistic Rationale of Effective Reps (1:20:41)
Other Factors Influencing Muscle Growth (1:52:41)
Metabolic Stress as a Mediator (2:11:41)
Is Force on the Fiber Level High at the End of a Set? (3:07:41)
Practical Applications (3:42:41)
PAPERS MENTIONED
Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise
Can cardio (eventually) make you bigger?
A motor unit-based model of muscle fatigue | PLOS Computational Biology
Skeletal muscle models composed of motor units: A review - ScienceDirect
Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions
Neuromuscular fatigue development during maximal concentric and isometric knee extensions
MORE ABOUT DDS
Training Takeaway Newsletter — Data Driven Strength
IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength
(Credit: Their intro music is by Joystock)
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