The HyPaultrophy podcast What is the range of effective reps for hypertrophy?
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Jan 19, 2024 This podcast explores the range of effective reps for hypertrophy, challenging the idea of certain reps being more effective. It discusses the limitations of meta-analyses and highlights the role of muscle recruitment in hypertrophy. The speakers analyze data on effective reps for hypertrophy and volume and discuss muscle swelling after a workout. They also explore the advantages and challenges in rodent studies and the differences between partial and full-range of motion bench presses. Additionally, they explore the variations in fiber types and individual responses to workouts, and discuss the concept of training to failure and its potential drawbacks.
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Stimulating Reps Model Explained
- The stimulating reps model focuses on the reps with high motor unit recruitment and slow concentric velocity causing hypertrophy.
- The exact number of reps isn't fixed, but typically around the last five reps to failure are most effective.
Untrained Elderly vs. Trained Individuals
- Untrained elderly experience hypertrophy even at about eight reps in reserve due to frailty and inactivity.
- Their hypertrophy response differs significantly from younger, trained individuals, who need to train much closer to failure.
Untrained Individuals' Effective RIR Range
- Evidence shows untrained individuals can achieve hypertrophy training with around five to six reps in reserve.
- Training further away from failure than this generally does not produce significant hypertrophy in untrained subjects.