Total Volume Irrespective of RPE

Hey,

I want to preface this by saying I know it depends on the context of the entire program and that every single person will respond to certain training parameters differently, but (well anticipated, I’m sure)

Let’s say, we have 3 gym bros: A, B and C, whose 10RM bench is 315lbs. All three go into the gym on Monday to secure their chest gainzz for the week (strength and hypertrophy)

Lifter A: maxes out every set. Set 1: 10 reps, set 2: 8 reps, set 3: 7 reps. Total 315lbsx25 reps

Lifter B: does 5x5 with 315lbs. Total 315lbsx25 reps (RPE stays fairly low)

Lifter C: is unemployed and loves the gym so spends an hour doing 25 singles. Total 315lbsx25

All lifters have performed 25 reps with 315lbs, but all have accumulated various different levels of fatigue, and I assume, adaptations.

My guess would be that LA has gotten the greatest hypertrophic response due to the high RPE of each set. I would also say since the last few reps are grinders, this will have the most carryover to 1RM strength.

LB is still getting decent muscle gainzz from their work, but since there isn’t much velocity loss, not great for 1RM development.

LC is not getting much gainzz WRT to 1RM strength or hypertrophy but more so adaptions related to power (high velocity force production).

Would you agree?

My theory is that once the weight is heavy enough (I don’t have an exact percentage in mind), if total volume is the same, the gainzz will be indifferent. I’m testing this out in my own training right now, but am wondering what your experience is.

Thanks for responding and for all the free info you provide!

I may be reading it wrong, but It seems like your conclusion is contradictory to your rationale. I do not think the hypertrophy or strength stimulus is going to be different amongst any of the examples provided here. I do not think fatigue level drives adaptations per se’, rather the intensity and dose of the training. As mentioned in a number of podcasts and articles, once the intensity crosses a particular threshold, it’s likely to contribute to strength in an equivalent manner. This is most thoroughly described in text in this article:

Bigger issue is long term, the fatigue for lifter A is going to be higher for no real benefit. That could reduce gainzZz, but it also might not make a difference at all. 25 singles is impractical in my opinion, again with no real benefit.

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I think the first part of your sentence is correct, but Im not sure about the 2nd part.

I believe the research suggests that load is the parameter that best increases strength, but proximity to failure does not seem to affect strength. Therefor you would want to lift with high load but further from failure to minimize velocity loss and fatigue.

Does that sound accurate Jordan?

I don’t think higher RPE sets (taken to failure) produce more hypertrophy than those taken close to, but not quite failure, especially on compound lifts.

I do think that lower RPE sets where velocity loss is modest tends to improve strength more than those where RPE is higher. I would not agree that load is the parameter that best increases strength or that proximity to failure does not affect strength.

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