4 ms·

> 1-2 rep range at something like an 85-90% of 1 RM [...] will give you more strength increase faster than doing 8 reps. It will give you more strength if you

> 1-2 rep range at something like an 85-90% of 1 RM [...] will give you more strength increase faster than doing 8 reps. It will give you more strength if you measure how much you can lift in a 1-rep set. It will give you less strength if you measure how much you can lift in an 8-rep set. The key false dichotomy here is strength vs. hypertrophy. They are not in opposition, bigger muscle is a stronger muscle. To be as strong as you can, you need to do two things: 1) Get the biggest muscles you can. 2) Get practice in the rep range you are interested in being tested. As good as Mark's books are, a lot has been researched and discovered since. For rep ranges in particular, this is a good article (backed by research): https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/ https://www.strongerbyscience.com/hypertrophy-range-fact-fic...

mancerayder 6y ago
No, it's not a false dichotomy at all, or the first two pages of Google results on the topic are all wrong, powerlifting competitors are wrong (they should be doing 5x12 instead of 5x3, 5x1, 5x5 and many other rep schemes), Starting Strength as well as Practical Progamming for Strength Training are wrong and Rippetoe is a hack, my trainer (an olympic weightlifting competitor) is wrong, Alan Thrall's entire YouTube channel is false, and someone can make millions of dollars by showing that hypertrophy and strength are really one in the same and that there aren't three types of muscle fibers. This would have a huge impact in the fitness world if you were right. I don't think that's the case.
- balfirevic 6y ago
  To be clear, neither I nor Greg Nuckols (author of the article I linked) claim that muscle fiber types aren't real. In any case, if you or anyone else reading this are interested in learning more, here are some additional links: - Size vs. Strength: How Important is Muscle Growth For Strength Gains? - https://www.strongerbyscience.com/size-vs-strength/ https://www.strongerbyscience.com/size-vs-strength/ - Training Based On Muscle Fiber Type: Are You Missing Out? - https://www.strongerbyscience.com/muscle-fiber-type/ https://www.strongerbyscience.com/muscle-fiber-type/ - Eddie Hall doing 10-rep sets when training for his 500 kg deadlift: https://www.youtube.com/watch?v=eKPgu8JMY8k https://www.youtube.com/watch?v=eKPgu8JMY8k (which were explicitly called out as an important part of his training here: https://www.joe.co.uk/fitness-health/how-eddie-hall-trained-to-pull-the-monster-500kg-world-record-deadlift-72993 https://www.joe.co.uk/fitness-health/how-eddie-hall-trained-... )

mancerayder 6y ago

No, it's not a false dichotomy at all, or the first two pages of Google results on the topic are all wrong, powerlifting competitors are wrong (they should be doing 5x12 instead of 5x3, 5x1, 5x5 and many other rep schemes), Starting Strength as well as Practical Progamming for Strength Training are wrong and Rippetoe is a hack, my trainer (an olympic weightlifting competitor) is wrong, Alan Thrall's entire YouTube channel is false, and someone can make millions of dollars by showing that hypertrophy and strength are really one in the same and that there aren't three types of muscle fibers. This would have a huge impact in the fitness world if you were right. I don't think that's the case.

balfirevic 6y ago
To be clear, neither I nor Greg Nuckols (author of the article I linked) claim that muscle fiber types aren't real. In any case, if you or anyone else reading this are interested in learning more, here are some additional links: - Size vs. Strength: How Important is Muscle Growth For Strength Gains? - https://www.strongerbyscience.com/size-vs-strength/ https://www.strongerbyscience.com/size-vs-strength/ - Training Based On Muscle Fiber Type: Are You Missing Out? - https://www.strongerbyscience.com/muscle-fiber-type/ https://www.strongerbyscience.com/muscle-fiber-type/ - Eddie Hall doing 10-rep sets when training for his 500 kg deadlift: https://www.youtube.com/watch?v=eKPgu8JMY8k https://www.youtube.com/watch?v=eKPgu8JMY8k (which were explicitly called out as an important part of his training here: https://www.joe.co.uk/fitness-health/how-eddie-hall-trained-to-pull-the-monster-500kg-world-record-deadlift-72993 https://www.joe.co.uk/fitness-health/how-eddie-hall-trained-... )