4 ms·

As a comment addressing several comment threads here, and what I believe is a fallacy in the article. The main issue I believe at play is that non-competitive

As a comment addressing several comment threads here, and what I believe is a fallacy in the article. The main issue I believe at play is that non-competitive types (eg non bodybuilders) frequently are not very good at assessing how hard they're pushing themselves. Because of that working with 1lb (or very low % of 1RM) is often ineffective because they have a hard time telling if the 99th, 100th, or 120th rep is truly 1 Rep In Reserve (RIR). For a similar reason training "to failure" with a reasonably high % of 1RM means by definition that they're going to 0 or 1 RIR. Low rest makes it easier to truly hit that 2 through 0 RIR range because without sufficient rest you are essentially doing a broken up single set. Jeff nippard has a bunch of good videos on the subject that pulls from similar studies as the author: - https://www.youtube.com/watch?v=xiJKa41Fsxo https://www.youtube.com/watch?v=xiJKa41Fsxo - https://www.youtube.com/watch?v=deDlhPmT2SY https://www.youtube.com/watch?v=deDlhPmT2SY - https://www.youtube.com/watch?v=ekQxEEjYLDI https://www.youtube.com/watch?v=ekQxEEjYLDI

worthless-trash 4y ago
I imagine most weightlifters possibly know their 1 RM at least after the beginner stage, I sure as hell do.
- matwood 4y ago
  Maybe. I think it takes a long time for people to learn how hard they can actually go. There's the muscle itself, CNS, and then the mental aspect. All must be trained to hit a true 1RM.
- maerF0x0 4y ago
  I highly doubt you're "most" weight lifters tbh. I would call the population of "weight lifters" as essentially anyone who does a workout involving added weight. That population I suspect ranges from someone doing a 20/20/20 workout with 5lb dumbbells on all 3 moves of overhead press, tricep extensions, and squats. ranging to the guy who keeps perfect logs, preplanned multiweek training blocks with precalculated weights for every set (eg someone running Weiders 5/3/1). But for every guy running a well crafted program, there's probably 10 guys just doing whatever he saw in mens health/Instagram that week, but with 30 seconds rest cause he wants to "tone".
  - worthless-trash 4y ago
    Weight lifters are competitive, gym goers usually just want to look better. I guess you're right.. I'm not one by your definition. (wendler 531 btw, which conincidentally was the only way I could break a plateau)
    - maerF0x0 4y ago
      Haha that's funny I always thought Weider and (apparently) Wendler were the same person hence the gym equipment and name sake program xD
matwood 4y ago
> frequently are not very good at assessing how hard they're pushing themselves You see this also with HIIT.
nym375 4y ago
Agreed. This article doesn't try to navigate the nuance around why someone still may actually want to follow a program that sounds like disproven broscience. Whether it's about better understanding your limits, familiarizing yourself with the feel of much heavier weight, or trying to make the most of a very short workout, it often makes a lot of sense to include things that aren't the biological optimal choice. Jeff Nippard does a much better job a presenting things as a trade-off that you should consider when choosing or designing your program.
- maerF0x0 4y ago
  WRT making the most of a very short workout time. Jeff recommends (presumably backed by science as that's his MO) for someone to instead do super sets/cycles with non correlated muscle groups. Eg: Bench, Leg extension, Row, rest 60 seconds -- in a cycle so that by the time you get back to bench you've given the chest/triceps 3-5mins rest.

worthless-trash 4y ago

I imagine most weightlifters possibly know their 1 RM at least after the beginner stage, I sure as hell do.

matwood 4y ago
Maybe. I think it takes a long time for people to learn how hard they can actually go. There's the muscle itself, CNS, and then the mental aspect. All must be trained to hit a true 1RM.
maerF0x0 4y ago
I highly doubt you're "most" weight lifters tbh. I would call the population of "weight lifters" as essentially anyone who does a workout involving added weight. That population I suspect ranges from someone doing a 20/20/20 workout with 5lb dumbbells on all 3 moves of overhead press, tricep extensions, and squats. ranging to the guy who keeps perfect logs, preplanned multiweek training blocks with precalculated weights for every set (eg someone running Weiders 5/3/1). But for every guy running a well crafted program, there's probably 10 guys just doing whatever he saw in mens health/Instagram that week, but with 30 seconds rest cause he wants to "tone".
- worthless-trash 4y ago
  Weight lifters are competitive, gym goers usually just want to look better. I guess you're right.. I'm not one by your definition. (wendler 531 btw, which conincidentally was the only way I could break a plateau)
  - maerF0x0 4y ago
    Haha that's funny I always thought Weider and (apparently) Wendler were the same person hence the gym equipment and name sake program xD

matwood 4y ago

> frequently are not very good at assessing how hard they're pushing themselves You see this also with HIIT.

nym375 4y ago

Agreed. This article doesn't try to navigate the nuance around why someone still may actually want to follow a program that sounds like disproven broscience. Whether it's about better understanding your limits, familiarizing yourself with the feel of much heavier weight, or trying to make the most of a very short workout, it often makes a lot of sense to include things that aren't the biological optimal choice. Jeff Nippard does a much better job a presenting things as a trade-off that you should consider when choosing or designing your program.

maerF0x0 4y ago
WRT making the most of a very short workout time. Jeff recommends (presumably backed by science as that's his MO) for someone to instead do super sets/cycles with non correlated muscle groups. Eg: Bench, Leg extension, Row, rest 60 seconds -- in a cycle so that by the time you get back to bench you've given the chest/triceps 3-5mins rest.