Intensity Range For Hypertrophy

Training Q&A [Moderated]
1

Hey,

To my understanding, as long as the intensity for a given exercise is ~>70% 1RM, a rep is a rep, and that managing fatigue by controlling proximity to failure and thus velocity loss is what leads to a lifetime of strength gainzz, besides periodic exposure to 1 rep work >85% 1RM, if that’s your jam.

I recently listened to podcast [NODE=“137”][/NODE] with Data Driven Strength (DDS) where you guys discussed whether this approach could be used to maximise hypertrophy. DDS presented an idea similar to that of then strength approach, where if you’re using ~>75% 1RM, a rep is a rep, and that the effective reps model kinda goes out the window as long as overall volume is matched.

I understand that at the time this was just a hedge, but I’m curious whether any evidence has been released to confirm this further, and if there is indeed an intensity range where hypertrophy is maximised, or should within ~5RIR still be the aim for getting jacked AF.

Thanks

AJG

2

It still looks like getting somewhere close to failure is necessary to maximize hypertrophy. Does it have to be all the way to failure? No, but somewhere close to it, yes!