In this way, I can be pretty consistent in terms of how deep I squat since I never have anyone there to watch me and I find that taking a video with my phone isn’t as accurate because, even if I put the phone in the exact same spot, even a slightly different angle will make my squat depth look quite different. If my butt doesn’t touch the box, I don’t count the rep. I lift at home and have a squat rack in which I set up a box as a target for my butt to hit as a depth gauge. My issue is that I pretty much suck at high rep sets. Thanks for the detailed response and links. It’s why singles and doubles aren’t really used in bodybuilding. the pump or muscle damage) which will influence the hypertrophy response. The length of each set will also affect “metabolic stress” (a.k.a. If a set lasts a long time, it means you were using a light weight which activates different muscles than heavy weights. It’ll affect muscle fiber recruitment, which is determined primarily by load. Again, this is something Waterbury was preaching years ago: The Science of 10 x 3ĭoes the length of a set have any meaningful impact when the total volume is the same? If my 10RM is 225, I’m going to get different results doing 225 for 3x10 vs doing 225 (or, realistically, 265) for 10x3.
Chad Waterbury talked about this basic idea here: The Set / Rep Bible Total volume works in conjunction with load (and frequency) to determine results. Calculating load with a given percentage makes more sense. So applying a universal weight doesn’t clear things up any.
A lifter who can use 300 pounds for a set of 30 is going to look different than a lifter who can only move 300 for a set of 5. When doing squats with 300 lbs, would 1x30, 3x10, 5圆, 6x5, 10x3 and 30x1 (sets x reps) all yield the same results?ĭepends how challenging that 300 pounds is for the lifter (as in, what %RM it is).
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