Hello. I have some confusion regarding effective repetitions. I understand that a load of 80% of 1RM already recruits all available fibers, so all repetitions should be considered effective. However, I have read opinions that state that only the last 5 repetitions of a series to failure can be considered effective, that is, in a series to failure with 80% of the 1 RM we would have 5 effective repetitions and approximately 3 ineffective ones.
I have recently started implementing these concepts into my routines and would like to have things clearer.
There’s no answer. Maybe too obvious, except to me.
Lately I’m considering ladder series. I wonder about the effectiveness that doing sets 1-2-3/1-2-3/1-2-3 with an 8 RM (80% RM) could have for strength and/or hypertrophy compared to a 5 RM (87 %RM).
By using 80% we will always be far from muscle failure. That’s where my question comes from if all repetitions could be considered effective or would it be necessary to use 87% RM.
If it is true that with 80% all the available fibers are activated, what sense would it make to make the stairs with, say, 87%. I understand that with the higher load, having a higher encoding rate, it would be even more favorable for developing strength. Maybe if I had to do it I would choose this second option…if necessary.
I have read some of your articles in which you analyze some training systems such as 10x10 or 5x5. Everything I have read has seemed interesting to me. I especially like that you put numbers to things.
I have dared to do my own analysis of the relative variation of the load repetition by repetition and for that I have based myself on two premises:
The only thing I am clear about is that to get all the repetitions the pauses should be longer in the second example.
I would like you to give me your opinion on this.
Try one set to failure. 5 second positive and a 5 second negative each rep. Once you hit failure continue to push or pull for 10 more seconds. Measure by time uder load. Once you reach 90 seconds TUL on a lift increase your weight by 5% the next time you do that exercise.