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Wernbom, in a meta-analysis, concluded that 40-60 reps per training session is the recommended optimal range for muscle hypertrophy. Regarding RTS for bodybuilding, Borge Fagerli, a trainer from Norway, has applied RTS training principles to his Myo-Reps protocol. His website is in Norwegian, but he's fluent in English and has written quite a bit about Myo-Reps here and there in English: http://www.clutchfitness.com/forums/showthread.php?t=9363 http://forums.lylemcdonald.com/showpost.php?p=68568&postcount=24 The second is a more up-to-date version of Myo-Reps. Here's some random bits of things he's written online that I've found interesting. I hope it doesn't distract from the the purpose of the thread. *************************************************************** Quote: | Have you played around with any of the other stress management things that Mike T. utilizes (i.e., fatigue percentages and high stress, medium stress, low stress weeks)? | Yes, I implement a nonlinear model where loading is varied and stress usually cycles in 3-4 week blocks. For heavier lifts in the 1-6RM or so range, I use a version of Mike's RPE stuff.
Quote: | Question really is: how fatiguing on the cns are the myoreps compared to a high number of easy sets of 5-7 reps or easy sets of 10-12 reps? | Depends on volume, since Myo-reps is also based on RPE. You can use RPE 7-8 on Myo-reps as well, but it tends to lose its advantage over just doing regular sets when you want less fatigue. Low stress or deloading weeks I just use straight sets.*********************************************************** The volume is auto-regulated, that's the whole point. The 40-60 rep range applies for straight sets. When you do Myo-reps you're doing the "effective" reps of each set. I thought you said you read the articles, this is all explained there.
A frequency of 3x week will work when you are a beginner, once you get more advanced you usually have to reduce frequency. Big Beyond Belief was the program I started out my training career on, I got horribly overtrained on it after a while.
DUP is mostly beneficial in advanced lifters, it doesn't seem to have a huge advantage in beginners and moderately trained people vs. straight linear periodization. ************************************************************ Originally Posted by mrlakramondas  you mean with for example a medium-heavy-light set up? if possible id rather just go heavy all the time (by lowering frequency to every 5th day instead of 2x/week) and then deload after a few weeks. Except that there's a lot of evidence pointing to heavy+light either within the same workout or microcycle/week being better than just lifting heavy or just lifting light (and high volume). Komi (look him up on Pubmed) had a presentation at the ECSS in June showing that advanced powerlifters and weightlifters barely showed a training effect or protein synthesis response with heavy loading, even if they increased volume. Then switched one group to lighter loads and higher volume - I think it was about 60% of 1RM or in the vicinity of that - and they saw a huge increase in MPS.
This has been discussed endlessly here in other threads btw.
But just for practical reasons, how much frequency are you willing to sacrifice just to be able to "just go heavy all the time" - when it is probably more effective to "just do a couple of lighter workouts" at regular intervals? As you get older, your joints will thank you. ****************************************************** I was actually talking about growth, you get in more volume and overall work (as well as tap into other pathways, we don't really know all the details yet), and the studies do show increases in CSA, not just strength. The Komi presentation was in reference to MPS and CSA, not strength. Yes, some of it could be glycogen. This seemed to be an area of interest at the ECSS and Wernbom and I had a long discussion about it - hopefully further research will elucidate whether it is different and converging pathways that complement eachother, or whether it is simply a matter of increasing total work over time - and that as long as you lift heavier loads over time you don't necessarily need to do sets of 6-10 every workout. You can break it up into heavy+light in one workout or heavy one workout, light (and higher volume) the other. Now let's qualify 'light' - I'm talking heavier than perhaps 60% of 1RM, not 50-100 rep sets with 30%.
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