Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast)
Dec 27, 2023
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In this podcast, the speakers discuss the mechanisms of hypertrophy and the weaknesses of the 'effective reps' model. They explore the relationship between proximity to failure and strength and hypertrophy gains. They also delve into the factors influencing muscle growth, such as tension, nutrition, and energy intake. The concept of effective reps is debated, and the role of tension in muscle adaptation is examined. The limitations of meta-regressions and the development of beer, yogurt, and cheese are also briefly mentioned.
The misinterpretation of the effective reps model highlights the desire for a single metric to predict hypertrophy outcomes.
Research on hypertrophy emphasizes the importance of embracing uncertainty and asking further questions.
Longitudinal research often produces different results than mechanistic research, showcasing the complexity of physiological processes.
Tension is not the sole driver of hypertrophy; other factors like nutrition, metabolic stress, and muscle damage also play a role.
The complexity of hypertrophy requires remaining open to new findings and ongoing research in order to deepen our understanding.
The interplay between tension, fatigue, and other variables influences the effectiveness of training stimuli for muscle growth.
Deep dives
Misinterpretation of the Effective Reps Model
The podcast episode discusses the misinterpretation of the effective reps model in relation to hypertrophy. The speaker highlights the tendency for individuals to seek closure and a single metric to predict hypertrophy outcomes. However, the speaker emphasizes the complexity of physiology and the limitations of current research, showcasing the importance of uncertainty and asking further questions. The speaker mentions that there is no single number metric that accurately predicts hypertrophy stimulus, and that a degree of epistemic humility, curiosity, and continuous exploration are crucial in evidence-based practice.
Research Complexity and the Desire for Closure
The podcast episode delves into the complexity of research on hypertrophy and the desire for closure in predicting hypertrophy outcomes. The speaker explains the historical trend of seeking single number metrics to represent hypertrophy stimulus, such as time under tension or volume load. However, the speaker highlights the uncertainties and limitations of these metrics, emphasizing the importance of embracing uncertainty and asking further questions. The speaker defends the need for a degree of humility and curiosity in science and evidence-based practice, rather than presenting overly confident and definitive answers.
Misalignment Between Mechanistic and Longitudinal Research
The podcast episode explores the misalignment between mechanistic research and longitudinal outcomes in hypertrophy. The speaker acknowledges the initial interest in analyzing cellular mechanisms of hypertrophy and predicting outcomes based on these mechanisms. However, the speaker emphasizes that longitudinal research often produces different results, highlighting the complexity of dynamic cellular processes within living organisms. The speaker uses fiber type research as an example to demonstrate the limitations and uncertainties surrounding mechanistic research and its relationship to real-world outcomes.
Multiple Factors Influence Hypertrophy
Hypertrophy is not solely determined by tension or the tension stimulus. There are multiple factors that play a role in muscle growth, including nutrition, metabolic stress, muscle damage, and others. It is important to consider these factors in addition to tension when designing a training program.
Tension Reductionism
The idea that tension is the sole or primary driver of hypertrophy is a reductionist viewpoint that overlooks the complexity of the physiological processes involved. Research shows that tension is necessary for hypertrophy but not sufficient, and other factors such as nutrition, steroids, muscle damage, and inflammatory status also influence the hypertrophy outcome.
Open Research Questions
There are still many unanswered questions and ongoing research in the field of muscle hypertrophy. Scientists are continuously investigating the various mechanisms and regulators of hypertrophy, and many areas remain to be explored. It is essential to remain curious and open to new findings in order to deepen our understanding of hypertrophy.
Effect of training intensity on muscle growth
The podcast discusses how the level of intensity during resistance training affects muscle growth. It is suggested that with heavy loads (80%+ 1RM), most fibers and motor units are recruited from the start, leading to high per fiber tension. As the set progresses, some fibers fatigue, resulting in increased tension on the remaining fibers. On the other hand, with low loads, a smaller pool of fibers is initially recruited, resulting in higher tension per fiber throughout the set. However, the tension achieved by the highest threshold motor units may not reach maximal levels due to factors like concentric force production and motor unit fatigue. Overall, both heavy and low load training can lead to high tension and potential growth, but the specific mechanisms and optimal approaches may vary.
Novelty and periodization
The importance of novelty and periodization in resistance training is discussed. It is suggested that novelty in training stimuli, such as varying exercise selection, rep ranges, or training variables, may contribute to ongoing muscle growth beyond a certain point. This is supported by studies showing individual differences in responses to different training stimuli. Additionally, periodized training approaches, with alternating cycles of hypertrophy-focused and strength-focused blocks, may help prevent stagnation and continue progress. However, more research is needed to fully understand the role of novelty and periodization in long-term muscle growth.
Is force maximized on the fiber level during training?
The podcast examines the idea of force maximization on the fiber level during resistance training. It is suggested that with heavy loads, most fibers experience high tension early in the set, but it is uncertain if they reach maximal tension near failure due to factors like concentric force production and motor unit fatigue. With low loads, higher per fiber mechanical tension may be achieved throughout the set, especially towards the end when fatigue accumulates. However, the influence of metabolic stress and other factors on the muscle growth cascade cannot be neglected. The interplay between tension, fatigue, and other variables may play a role in determining the effectiveness of training stimuli.
The Importance of Training to Failure
Training to failure is crucial for maximizing the stimulus for muscle hypertrophy. Going to failure provides a larger stimulus compared to stopping a few reps shy of failure. However, individual tolerance to training to failure varies, and some people may struggle with it due to lack of experience or conditioning. In such cases, gradually increasing exposure to training close to failure or improving conditioning through short rest interval or high-rep workouts may help improve tolerance.
The Role of Volume and Intensity
The optimal balance between training volume and intensity varies among individuals. Some individuals respond better to a high-volume stimulus, while others respond better to a higher intensity stimulus. It's important to consider individual differences when prescribing training. However, if given the choice between volume and intensity, focusing on training to failure can provide a larger stimulus for hypertrophy. Additionally, some individuals may struggle with tolerating high volumes or training to failure due to joint discomfort. In such cases, modifying exercise selection or seeking guidance from a physical therapist may be beneficial.
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)
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