

The effective reps for muscle growth - straight sets vs intensifiers
Stimulating Reps Explained
- Lighter and moderate loads produce similar hypertrophy with the same sets to failure.
- This suggests a common growth mechanism, not separate processes.
Importance of Final Reps
- Velocity-based training shows reduced hypertrophy when reps are left in reserve.
- This suggests the final reps of a set are crucial for stimulating muscle growth.
Physiology of Stimulating Reps
- Motor unit recruitment and contraction velocity are key to stimulating reps.
- Maximal motor unit recruitment happens in the final reps, maximizing fiber activation.
Chris and I lay down the mechanisms behind the effective/stimulating reps model and then how they play a role in straight sets and intensifiers for muscle growth
https://www.patreon.com/posts/84252358
You can find Chris on his social and publications here -
Instagram - https://www.instagram.com/chrisabeardsley/?hl=en
Patreon - https://www.patreon.com/SandCResearch
Twitter - https://twitter.com/SandCResearch
You can find Paul on Instagram -
https://www.instagram.com/liftrunbang1/?hl=en
And his hypertrophy training groups here -
Yoke Squad - https://marketplace.trainheroic.com/workout-plan/team/lift-run-bang
Valkyrie - https://marketplace.trainheroic.com/workout-plan/team/the-valkyrie
Garage Gangsters - https://marketplace.trainheroic.com/workout-plan/team/garage-gangsters
Garage Gals - https://marketplace.trainheroic.com/workout-plan/team/garage-gals