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!