Believe it or not, this is actually a (somewhat) nuanced episode.
Read the research yourself:
- Steele et al. (2022) Most people self-select loads that are too light to stimulate significant strengthening here
- At 55% of your 1RM you can do about 21 reps here
- At loads of 55% of 1RM you need to be within a few reps of failure to stimulate significant strengthening here
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