janoycresva wrote: ↑Wed May 10, 2023 1:57 pm
["people not lifting heavy enough"]
essentially this means that someone could have been using that S10RL for sets of 10 across in their training (and likely would have been given how common rep schemes like 3x10 are in bro routines), which would make the later sets a reasonable RPE/RIR for hypertrophy especially with shorter rest times (again, super common in bro routines to do something like 3x10 bench with 2-3 min rests)
i think stating that "most lifters train too light" based on this is a stretch, and the study design should have specifically asked for a self-estimated 10 rep max
I didn't read the article, but what I see, and posit , is people might be getting that initial load thing semi-right .... that is, somewhere between 8-15 reps to failure. I read that quite a few times in various grocery-store-fitness-magazines or equal-internet-articles: "you have to work hard, and put effort into". And the fitness-writers conside 8-15 reps "heavy".
But a big fuck up I think is not resting enough between sets. If you do 10-15RM stuff up to near failure, good luck repeating that again and again on various exercises through-out the workout with ~1 min or less rests. This is what I see. Resting even 2-3 minutes will seem like an eternity for "these people". They won't do it typically.
Lately, I rest between 1:30 and 2:45 between sets; ONE exercise I do 3:40 rest (4' min start intervals). This is "short" for me is my current 'cycle'.
I've noted the professional personal trainers will have their clients go up to almost twice the set-rate I'm currently^ doing.
Either going twice as often as me, or about 3 sets for every 2 of mine ....or something.
Also, testing a total noob-soccer-mom's/insurance-salesmen's 10RM or whatever .... I don't think that's like your, mine, Nuckol's, young-male-gym-rat-obessed-with-benching-225-for-reps-guy's, etc's 10RM. Those are different 10RMs.
A bet its a lot lower relative load and stress event for the normie-pleebs.
They may not be neurologically efficient to any degree if they've never really pushed their own personal envelope.
I'm not saying they have to do fahives with 10 minute rests. But maybe 8's with at least 3' .... for a long spell first.
Once you are neurologically efficient is creating force, and/or coordinating a movement .... 8-15 reps with shorter rest periods will work.