Some info on "trained" lifters and set/rep and time dif...

[PaulBlack]

I find the study interesting on the most part, (mentioned: especially since they were more experienced lifters and not novices) since the differences in strength and hypertrophy approaches, seem less marginal than I thought they might be and do some of us overspend to get that PR!?...
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Lyle does mention, they (Brad's testing) only measured biceps hypertrophy so that might also be a factor


Granted this last point too...
The last point is really a key one, of course; while it’s always fun to debate this stuff back and forth, in the real world it’s fairly rare to find anyone using a single repetition range in the gym. Powerlifters have long supplemented their heavy strength work with higher repetition “hypertrophy” work (and Chinese Olympic lifters are doing the same in recent years). Even the most hardcore 5X5 advocates usually allow for some higher rep work after the main movements (this goes back to Bill Starr who programmed 5X5 and allowed up to 40 reps of “Beach work” for showy muscles afterwards). It is probably more common for bodybuilders to stick exclusively to higher repetition ranges, mind you. But even there there is often a mixture.

 

[kisaj]

Great read, Paul. As someone who has always trained for the sport I was playing and also general health, this also covers why I love PHAT and pyramid routines so much. I need the endurance and the explosive strength for cardio health and obvious strength/mass gains.

That being said, I'd much rather do 10 sets of 3 than 3 sets of 10 because I feel like by set 6-7, I am taxing my body like crazy and I am using heavier weights.