I was hoping Anoop might have some input to contextualize Luebecke’s new study below (this is actually a commentary/write-up)...
The study is very recent and may not be officially published yet.
I had been incorporating an idea that Anoop suggested years ago and Mind and Muscle where he recommended using 5x5 with a high rep finisher of about 20 reps. This exact protocol was used in a study by Goto yielding a 58% increase in strength…
Goto K, Nagasawa M, Yanagisawa O, Kizuka T, Ishii N, Takamatsu K., Muscular Adaptations to Combinations of High- and Low-Intensity Resistance Exercises, J Strength Cond Res, 2004, 18(4), 730-737.
My rationale was to get the best hypertrophy effect by “piggy-backing” off of the heavy sets of 5-8 reps with 1-2 high rep sets of 15-20 to fatigue and therefore induce a training effect in the fibers that may have only been activated but not “trained”.
It appears that maybe the combo of heavy and light load may be counterproductive for size. But the one issue I had with Luebeckes approach was that he chose 20% 1RM (for 1x30, 2x20) in the “H/S” group as a control against blood flow restriction. This showed an actual reduction in efficacy versus the “H” group.
So, I’m wondering if the problem was just that the high rep load was just too light to be of benefit versus my use of 50% 1RM for sets of 15-20?
Also, would using rest pause (like Borge’s Myo Reps) alleviate this apparent problem?
Thanks, Anoop. I knew you would be the guy to come to for a complete answer.