Just more evidence that you should be lifting in all rep ranges. *cough* runners that means you *cough*
#Repost @dr.eddiejo (@get_repost)
👉The traditional strength training intensity prescription spectrum, as shown above, encourages a false perspective in that muscle hypertrophy is unobtainable with higher (>85%) or lower (<67%) relative loads and is only achieved within a narrow range of intensities. Muscle hypertrophy is a result of a continuous balance of mechanical and metabolic stress which can be achieved through a wide range of intensities even as low as 30% max and as high as 90% max. Intensity ranges are more relevant to the development of specific strength attributes (muscle hypertrophy is not a strength attribute).
👉There are multiple variables outside of intensity that can be manipulated to facilitate hypertrophic adaptations. Volume has shown to be a key factor in optimizing progress towards muscle growth via manipulation of sets, muscle specific exercise selection, weekly frequency, and/or time under tension. For example, a 2 week periodization of intensities outside traditional zones ranging between 85 to 90% 1RM (~6RM to 3RM) with higher sets and muscle specific exercises would be appropriate within a hypertrophy program. At the same time a periodization of intensities ranging from 40 to 60% 1RM with less sets (since higher reps), higher frequency, and a few eccentric overloaded lifts would also be appropriate.
👉As an important note, we have to remember that not everybody responds similarly to any single program (just like we see in research). I've had many clients who responded favorably to lower intensity ranges while others found optimum progress with higher intensity ranges in the context of growth. It really just depends on the individual. Therefore, in the context of muscle growth, we should not be limited by an intensity range and it is ok to periodize intensities across a wide, non-traditional range.