for hypertrophy, in a single set, 275x8 is better than 315x4?
Depends.
Compound or isolation?
Whats the 1RM for this movement?
Are both of these performed to failure?
compound. bench.
350
in theory. feels like it at the time. on film the last rep is very close to the first rep in speed. no grinding.
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Well, compounds are pretty subpar for growth in more advanced individuals (yet somehow a staple for newbies, ironically). I find Bench to be damn near useless for growth personally, but Iāll try to be unbiased.
275 = 78% 1RM
315 = 90% 1RM
For sheer hypertrophy purposes, I would almost always argue that >5 reps is better and that opinion stays the same here. Even under the assumption that both are to failure, I would still say that 275x8 is more beneficial from a hypertrophy perspective than 315x4.
There is some argument that concentric speed relates to RPE but Iām not educated on this nor do I care to be (because Iāll just staple myself to a bench before getting a rep speed tool). If it really is that close, then itās possible you have more reps in the tank - but I wouldnāt put too much emphasis on calculators.
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My take would be that there are more reasons why you could miss getting that 315x4 other than truely exhausting the muscle. Missing the groove in a lower rep range is more likely to cause you to fail that rep. Just my opinion.
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I thought about that after I asked. It was a silly question. What fool is flat benching for chest hypertrophy.
you answered my question though. If I am not sure I can get to 6-9 reps I would be better to lower the weight.
Thank you.
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I made a few assumptions and there are some unknowns.
I assumed it was the same person doing the same exercise. I assume 2% per rep of your 1 rep max. (This has proven to align with my strength).
A significant problem is that I donāt know how close these reps are to maximum strength.
8 reps with 275lbs is 2% times 8 reps, or 16%. Or 84% of the maximum weight would yield 275lbs which calculates to a 327lb one rep max.
4 reps with 315lbs is 2% times 4 reps, or 8%. Or 92% of the maximum weight would yield 315lbs which calculates to a 342lb one rep max.
So, it takes more strength to do 4 reps with 315lbs than it does to do 8 reps with 275lbs.
We still donāt know what the actual one rep max is for the person on this exercise, but it is at least 342lbs.
(assuming 315lbs for 4 reps is his maximum strength)
275lbs is 80% of 342lbs, which means he would be strong enough to do 10 reps, so his 8 reps would have a RIR of 2. That seems a reasonable range to get some hypertrophy. But if only doing a single set, I would opt for the 4 rep max with 315lbs.
If multiple sets were involved, Iād pick the 275lbs for 8 reps.
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I own it. Lots of great stuff in there, despite what Iām about to say.
I think if he were that aware of it, he wouldnāt have latched onto RIR based training. Iāve been training to failure near exclusively for the last 2 years, training 15 years total, and still couldnāt accurately guess RIR. I think most would consider me āadvancedā by lifts, physique, and time in the game. n=1 here but RIR based training just doesnāt cut it.
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If you believe in the āEffective Repsā theory 315 x 4 and 275 x 8 are pretty much equal. The theory says that you can only get like 5 effective reps per set, so both sets have nearly the same amount of āgood ones.ā
If you believe that novel stimulus and new PRs drive growth, whichever weight/rep combo youāve not done before will be better.
If youāre a Volume guy, 275 x 8 is Double the work, so its way better.
I guess it depends on Who Do You Trust?
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Work = force times distance
Actually closer to 75% more work if we are splitting hairs.
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I like that. In practical terms, Iām just way more likely to use the intended muscle(s) with 275 x 8
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raises hand
Granted, N = 1 data set, but this absolutely applies to me. A few years into my lifting career, I dedicated a solid 9 months or so to 5/3/1 and my physique looked worse for it. That AMRAP set on the big 4 movement of the day completely zapped me for the rest of my workout, and I couldnāt do anything effective with my accessories for the day. I was making āprogress,ā i.e. my projected 1RM were going through the roof, but my build looked less and less aesthetic and I was probably carrying more cortisol all the time.
Once I jumped ship to high number of sets and lower reps, my progress exploded, and I put on the bulk of the muscle I have today. Iāve just had better results consistently when Iām hitting 10x3 or 6x6 on the big movements. I never came close to failure either, maybe 3-5 RIR on my working sets if I had to guess (if not more). At the end of the day, I think it really comes down to your personality too. Knowing Iām going to failure stresses me out and completely fucks a workout for me given my experience with 5/3/1. But owning every rep, and getting in several sets always allows me to improve form and rack up enough volume to grow while keeping stress levels contained.
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Actuallyā¦74.6%ā¦if weāre splitting hairs 
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Only if the weights are certified as calibrated.
I attempt to respect significant digits. How many of your 45lb plates do you believe weigh 45.0lbs? Weigh a few at your next convenience and prepare to be amazed at the variation.
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Iām confused, youāre basing your hypertrophy-failure experience here off of a powerlifting template?
I was not following a powerlifting template. Weāre talking about taking sets to failure right? Isnāt that the intended goal of the final set every day?
It sounds like your training volume on 5/3/1 was lower than when on the other programs you ran. The meta analysis that kicked this thread off equated volume of the studies it included. If volume is not equated, then Iām not sure the conclusion that failure training is superior for hypertrophy holds.
maybe Iām misunderstanding.
You were following 5/3/1 and the AMRAP last set was too taxing for you to have effective assistance work afterwards, yes?
Is this your only experience with training to failure?
Oh sorry for the confusion. I donāt consider 5/3/1 a powerlifting program and never have. That was my first experience with it within a reputable program, and where I learned I donāt adapt well to it. Iāve tried it since, even with DB or machine movements, and itās basically the same result.
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Iām not so sure actually. I got a lot of volume in on accessory work, it was just not very effective given how light I had to go.
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