Mar 09 2024 106 mins 76
What leads to more growth leaving reps in the tank or taking reps to failure? Today I talk to Martin Refalo about just that as he recently published a paper that investigated this question.
Learn about the current state of evidence as it pertains to proximity to failure and the relationship to hypertrophy and why Martin's study helps fill a void within the literature to date. And finally the important practical takeaways for you as a trainee or coach.
Timestamps:
00:00 Intro
02:26 What is the study about and why is it so impactful?
11:05 What makes a study good for the athlete
14:59 Data collection and how you can make it as accurate as possible
28:18 Accuracy of 1RIR
31:32 Rep Range selection
35:56 Considering previous training volume
43:25 Research training footage
46:48 Rest times between sets and results of the study
53:21 How many sets did the participants do and quad thickness results
01:04:42 Fatigue and its impact on hypertrophy
01:14:39 Getting better with RIR with more sets
01:18:00 Injuries?
01:24:36 What can be practically taken away from the paper?
01:39:34 Concluding thoughts
Study in question:
https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021
https://www.instagram.com/mrfitness__/
https://www.researchgate.net/profile/Martin-Refalo-2
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