Recent content by Blade

The current opinion is that the last 5 reps of a set are the most effective, but again - this is splitting hairs and largely unimportant in the grand scheme of things (progressive loading + a "sweet spot" range of frequency and volume).

I agree with what Simon says wrt the conditioning of the tissue that needs to be taken into account...and we don’t have reliable data, so we are essentially trying to hit a moving target and the total number of "effective" reps should be taken into consideration - but as Bryan has pointed out...

Charles is basically saying a lot of the same stuff that I’ve been discussing on the recent Q&As for Sustainable Self-Development, some of it verbatim - almost makes me think that he has been listening :D

Yes, during the 15s and 10s is my recommendation. I have already tweaked and refined it into an HST-based template, integrated it with a nutritional template and lifestyle habits and created a course...18 years after I first heard of HST, this is the overarching progression model I have landed...

Yeah, and I think Lyle did a great review on it here: https://bodyrecomposition.com/research-review/research-review-training/resistance-training-volume-enhances-muscle-hypertrophy-research-review.html/

People will claim something doesn’t work because they are ignorant. If they were right, they would also have to claim that progressive loading and a moderate frequency doesn’t work, thus sweeping a LOT of effective programs under the same bus.

I’m not a big fan of it, unless we are talking high reps with lower loads and a controlled cadence. The usual way of performing it when ego takes over is to use heavy weights and momentum to do the work, which doesn’t add any stimulus to the hip extensors but places a lot of loading and flexion...

I have no problems with that, as long as it is furthering our collective understanding of how we can get stronger and make a muscle grow. What I have a problem with are the current debates and arguments where people are getting all riled up because some new study apparently should make us forget...

Thanks, that is awesome feedback! :D

Point being that you don’t need to slow down your reps intentionally, you will move slower due to either fatigue at higher reps or the loads being heavy at lower reps.

Awesome! :) I also had a higher frequency (full-body) at the beginning and dropped down to a 2x/week (actually 2x in 8-9 days) for the 5s, doing cluster reps and even MaxStim at the very end.

I think the squeeze press is a good option if you don’t have cables.

Sounds like Lyle, yes.

I think the basic premise is exactly what I presented when I introduced the concept of "effective reps" back in the day. This is not to say that the reps leading up to those last 3-5 reps don’t do anything, and I don’t think that’s what Beardsley is implying either - but people seem to want to...

A reasonable job, as could be expected from some PT who likes to read and wanted to share a cool method he came over in order get attention for it :D