30 Seconds SummaryThe Evidence is Lacking for “Effective Reps”
- The concept of 'effective reps' suggests the last 5 reps before failure are crucial for muscle growth, claiming these reps involve full motor unit recruitment and high mechanical tension.
- Despite its popularity, notably in discussions by Chris Beardsley and others, the evidence supporting 'effective reps' as the main driver of hypertrophy is not robust, with simplistic models receiving most attention online.
- Critiques argue that motor unit recruitment and muscle tension necessary for growth may not require reaching failure, and can occur at varying intensities and points within a set, especially in trained individuals or during multi-joint exercises.
- Current research suggests that although getting close to failure may increase hypertrophy, reaching failure is not always necessary, particularly for more experienced lifters.
- The variability in muscle response among individuals makes it difficult to predict exact outcomes based on specific rep schemes or failure approaches.
- Further research and nuanced discussion are needed to fully understand the implications of 'effective reps' and tension models on muscle growth across different training modalities and individual conditions.
Stronger By Science
Greg Nuckols
