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@kukla Yes agreed generally across the whole routine. On paper there is still a difference at each reduction in RIR however as per the data. Here's where I disagree. A lot of movements are perfectly capable of pushing to 0 RIR for that extra bit of stimulus. The real problem is the...

@m_louise_2911 This isn't possible on a V grip, it's too narrow. Medium grip is better for this arm path.

@kukla You can set "close to failure" or "failure" as a whole bunch of different things. The data shows an exponential increase in hypertrophy the closer you get, per set. Does this mean you should train 0 RIR for everything? No. But it does show that 0 RIR has more stimulus per set than 3...

@kukla https://sportrxiv.org/index.php/server/preprint/view/295 Most of the others on failure have fairly big problems. This is the biggest ever conducted and it's extremely clear that training to failure is important to maximise hypertrophy and NOT training to failure is important to maximise...

@sugarcookies I really don't know what "science" you think you are following but the data absolutely doesn't support this. 3-4 is not even close to being equal to training to failure. I'll refer you to the large meta analysis I've already linked that has some individuals showing almost...

@pathofwarriors It's largely preference. If it was me and you like variety I would do 2 sets of each of the 3 movements but just repeat the same exact workout later in the week instead of alternating it again. Ie. Workout A then Workout A again and only swap out movements in a couple of months...

@sugarcookies Can you link one from last year that apparently showed no benefit? What was the RIR? The last 2-3 meta's have shown a small benefit but it's increasing. This latest one that I linked is the biggest and makes a much stronger effort than in the prior ones (that used beginner lifters...

@sugarcookies Sure, but the trend over the past 10 years has been leaning this way. This is the biggest study that makes a good effort to isolate hypertrophy from strength also, and shows a very clear exponential gain with training to failure based on all that info. But even prior studies like...

@pathofwarriors So that's 10 sets of Biceps, that's a lot and are probably in junk volume territory if you're training with intensity. I'd drop them all to 2 sets. 4 - 6 sets in the workout should maximise any stimulus without the crazy fatigue. You seem to be trying to do every variation...

@sugarcookies https://sportrxiv.org/index.php/server/preprint/view/295 Think this is the one. It's quite long so just stick to the summary curves to see the hypertrophy and strength benefits from proximity to failure. Even in a lot of the other studies prior to this (2019 meta etc) there was...

@deejayjr I have no issue with Menno or any valid criticisms, I welcome them. That's how science works, we seek to prove ourselves wrong to best find the truth. The problem is you saying to watch a video/podcast to present your claim. That's not how it works. You need to present the argument or...

@deejayjr Present your evidence that contradicts this meta or stop embarrassing yourself. https://en.wikipedia.org/wiki/Ad_hominem Also that big meta hows a direct exponential relationship with muscle hypertrophy towards 0 RIR, there's no "interpretation", it's just data. How someone should...

@deejayjr Here's the evidence I'm aware of. 4-5 large studies and meta analysis that shows a clear benefit from training to failure. With the largest that I've linked above that includes pretty much all those prior studies and shows an extremely clear trend towards 0 RIR versus 3-4 RIR with a...

@deejayjr Nonsense. Train 3-4 RIR at your own peril and experience worse results.

@robrandazzo Maybe from misinterpretations 5+ years ago. The science is clearly pointing to training to failure for hypertrophy now with low-moderate volumes at that intensity. There was a meta analysis in May this year (the biggest so far) which ended that whole silly debate. Some extra...

@harpazo777 I'm not ashamed to admit that I cannot reliably get 0 RIR on quad movements every workout. This shit is brutal. That's the one where Im happy to stay 1-2 RIR

@aeb2000 It's all peripheral fatigue, so in theory waiting even longer should mean you'll have less negative feedback for the next set. A lot of people here will use 4-6 minutes on a heavy squat set for example. But 2-3 minutes is a good guide, 2 if you're in a rush, 3 if you want to be sure...

@aeb2000 AFAIK it's between 2 and 3 minutes for results, there isn't one showing 60 seconds is as effective.

@aeb2000 Less what, rest intervals or muscle growth Whatever study you use, 1 minute is too short and a poor way to train.

@distantthoughts Data showed 3 minutes was considerably better than 1 minute. I think a good guideline is 2-3 minutes on less fatiguing movements and 3+ on the bigger movements. When I used to do Hack Squats I was resting 5 minutes and even that felt short.