Manipulating Reps

[GuiYoM]

-The number of reps done for a given time under tension dictates the training effect.

Training intensities can be altered in one of two ways: by having the athlete work at a higher percentage of his max (heavier weights), or moving the weight faster during the lifting, or concentric part of the lift.

While the number of reps an athlete performs also influences the training effect, it’s mandatory that the speed used to execute the movement also be considered. It’s too bad that very few researchers take into consideration the effects of different repetition speeds, and even worse that few coaches take tempo into consideration.

This is where the whole "super slow" theory of training falls flat. As far as sport is concerned, whoever produces the most amount of force in the shortest amount of time wins. By purposely training slow, you learn to become slow. Reducing the speed of movement just increases the time a muscle is under tension, not the intensity. As far as bodybuilding, however, it does not matter so much because functionality of the muscles is not crucial. In that regard, training slow for a brief period can lead to hypertrophy, especially if the trainee has been lifting explosively for a while.

Generally speaking, however, sets that subject the muscles to less than 20 seconds of time under tension build strength, while those that take from 40 to 60 seconds to complete cause hypertrophy.

-MVC's (Maximal Voluntary Contractions) are essential to the strength building process.

To build size and strength, it is essential to incorporate maximal voluntary contractions. In short, this means recruiting as many motor units as possible to develop force.

Contrary to what you might assume, an MVC does not always equate to a 1RM load. Rather, an MVC could be the last rep of a 5 or 6RM load, where performing another rep is impossible.

Working with 1RM loads, though, enables an athlete to achieve maximal motor unit activation (MUA). Do this enough times, and neural adaptations and increased strength occur.

This is why the rest-pause training methodology is so valuable. For those of you unfamiliar with it, it involves using a 1RM load, which activates the maximal number of motor units. The athlete then racks the bar, removes 2-5% of the load, and then repeats the lift. The process is then repeated, for usually no more than 8 reps.


-The range in repetitions needed to develop strength and/or hypertrophy decreases with training age.

Training age, or the number of years the athlete has been training, influences the 1RM continuum.

While the average beginning weight trainee can often do 20 reps at 75% of maximum, that same trainee may do 10 reps at 75% of maximum after a year. If that same trainee is examined five years later, he may only do 4 reps at 75% of maximum.

Why is this important? Consider the athlete with a training age of one year who can bench press 12 reps at 140 pounds, which is 70% of his 1RM. Perhaps when this trainee has been training for four years, his new 1RM is 400pounds. However, he may now only be able to complete 6 reps using 70% of his 1RM, which is 280 pounds.

Given that it is generally agreed upon by the strength training community that that 70% is the minimum threshold for strength development, it would not be a good idea to prescribe weights lower than 70%, or repetitions higher than 6, as the weight would be too light to promote gains in strength.


-The number of repetitions is the loading parameter that athletes adapt to the most quickly.

It’s best to vary rep range prescriptions often because the body adapts very quickly to given rep ranges. In fact, the average athlete adapts to a given number of reps in six workouts. When this adaptation occurs, it’s virtually pointless to continue the same program.

One method with which I have had great success it to prescribe a given rep bracket for 2 workouts, lower it by 1 rep for the next two workouts, and then lower it by 1 rep yet again for one or two workouts.

Here is an example of such a progression:

Workouts 1-2: 4 sets x 6-8
Workouts 3-4: 5 sets x 5-7
Workouts 5-6: 5 sets x 4-6

-The function of the muscle dictates the number of reps.

You have no doubt heard your physiology professor say, "Form dictates function." It is also my experience there are specific rep ranges that are more appropriate for certain muscle functions.

As an example, training the knee flexors (hamstrings) with sets of 12 results in little hypertrophy. However, when training the knee extensors, sets of up to 50 reps (leg press) can induce hypertrophy. This probably has to do with the fact that the knee flexors are used for explosive tasks, while the knee extensors are used primarily for maintaining posture and in the execution of certain stretch-shortening tasks


-Vary reps for the upper body more than the lower body.

Recent studies confirm that using programs that employ variation in rep ranges was more beneficial for the upper body than the lower body.

For example, if designing a program for the bench press, it’s more important to vary the reps often than it is for movements like the squat and deadlift


-Reps performed in one exercise may have a different effect than reps performed for another exercise, even though both movements are for the same body part.

When comparing squats against leg press, squats are far more effective in increasing leg strength and overall strength. However, there is some evidence to suggest that the leg press might result in more hypertrophy of the quadriceps. One study, at least, showed that for the same number of reps, the leg press resulted in a higher amount of Growth Hormone being produced than squats.

As possible evidence, the leg press is the exercise of choice when it comes to speed skating, and I have personally worked with speed skaters whose legs made Tom Platz’s look like Woody Allen’s.

While I am loathe to recommend leg presses instead of squats, I merely present it as an interesting discussion point.

[GuiYoM]

About Maximal Voluntary Contractions there's two methods

Using a 5rm of 200lbs on bench:
set 1: 5 reps
set 2: 5 reps (and a missing testicle)
set 3: 4 reps
set 4: 3 reps
set 5: 2 reps


And ;

Use your 7/8 rm of 175lbs on bench:
set 1: 5 reps (easy)
set 2: 5 reps (easy)
set 3: 5 reps (pretty solid)
set 4: 5 reps (getting there)
set 5: 5 reps (almost failure. very close

Screw training to failure for the vast majority. Since we didn't overtax the nervous system, we can come back and play more often. Result: You're bigger and stronger.

[jsonbrent]

this is a great read....