RethinkingThe REP!

 

• Can muscles count? A muscle doesn’t automatically flip from strength to hypertrophy mode when eight reps have been achieved if the duration of the set hasn’t been long enough or the intensity high enough to elicit sufficient lactic acid.
• In order to achieve maximum hypertrophy, the muscle must be pushed to or near failure in order to achieve maximal protein degradation. If 60 percent is a 20RM, how is performing a set at 60 percent for 12 reps suppose to produce hypertrophy?
• While training for hypertrophy necessitates training at or near failure, neither the achievement of strength nor muscular endurance require sets to be taken to this point.
• While a 12RM in the squat takes about 45 seconds, a 12RM of shrugs takes only about 15 seconds, meaning that while it’s in the proper rep range, it isn’t in the proper time frame to achieve hypertrophy. Conversely, a maximal set of 35–40 shrugs does take about 45 seconds.
• If a set of 15 shrugs takes only 15–20 seconds, how is muscular endurance trained when muscular endurance requires the muscle groups utilized to last more than 45 seconds? Furthermore, how would a set lasting only 15–20 seconds benefit an athlete who has to display endurance for two minutes or ten minutes or even 2–3 hours?
• While strength and endurance are both physical abilities, hypertrophy isn’t, making its presence in the table curious. However, the training utilized to achieve hypertrophy still makes use of the principles demonstrated in these tables.
• There are two different types of hypertrophy—sarcoplasmic and sarcomere. While sarcoplasmic hypertrophy is responsible for the biggest improvements in size, sarcomere hypertrophy contributes more to strength gains. Think bodybuilder versus weightlifter.
• Sarcoplasmic hypertrophy is achieved from high rep, low rest (lactic) training. Sarcomere hypertrophy occurs from utilizing heavier weights. Think about the differences in how a bodybuilder trains compared to a weightlifter.
• Oftentimes forgotten, any time energy systems are taken into account, the rest interval between sets can’t be ignored. Each fuel source responsible for producing energy has a time interval for recovery after it has been exhausted.
• When training for hypertrophy, in order to stay in a lactic state, short rest intervals must be used. This necessitates the ability of short-term muscular endurance in order to recover from previous sets so that subsequent sets will allow enough muscular tension to be maintained for maximal protein degradation and the buildup of metabolites that lead to hypertrophy.
• There is a huge difference between the muscular endurance of a wrestler and that of a marathon runner. Therefore, not all muscular endurance is the same.
• When training for muscular endurance, performing sets of 15 reps of any exercise for an athlete who needs to work for 20 minutes to three hours or more is pointless but commonly prescribed. Athletes of this nature need muscular endurance that comes from ultra high rep sets (100 reps or more per set).__ excerpt Elite Fitness Article