The idea that the last 5 reps before failure are “effective reps,” and therefore the ones that REALLY matter for hypertrophy, doesn’t actually have much experimental support. In this article, I’ll re-examine the evidence for “effective reps” and put forth a (hopefully better) model.
Main Content
Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research (Episode 17)
In today’s episode, Greg and Eric field listener questions about the optimal rate of weight gain while bulking, rep ranges for hypertrophy, soreness, concurrent training, recovery modalities, and more. To finish off the episode, Greg and Eric explain why research should still broadly be valued and utilized, despite the likelihood that there’s some pretty low-quality research hiding within the overall body of literature.
Changing Your Mind, Internet Arguments, Metabolic Adaptation, and Leigh Peele (Episode 16)
In this episode, Eric has some grievances to get off his chest, and Greg and Eric team up on “Feats of Strength” to highlight some impressive lifts and pay tribute to a legend. Eric has a Coach’s Corner segment about some practical aspects of metabolic adaptation during weight loss, and a new “Question of the Day” segment challenges Eric and Greg to share some ideas they’ve changed their mind about throughout their careers. Finally, Greg shares some cooking tips for making macro-friendly (but flavorful) stews, and Eric and Greg share predictions for the forthcoming college football season. Greg and Eric also interview Leigh Peele, who tells us about the early days of the evidence-based fitness movement, weight loss, and metabolic adaptation.
HOW TO SQUAT: THE DEFINITIVE GUIDE
No matter your goals, squats should probably be at the core of your training program. Learn how to start adding weight now.
How to Bench: The Definitive Guide
Do you want to learn how to bench, or learn how to bench better? This guide will teach you everything you need to know.
How to Deadlift: The Definitive Guide
The deadlift is one of the best exercises you can do to build muscle and strength. Take your deadlift to the next level with this guide.
Monthly research review by Greg Nuckols, Eric Helms, and Mike Zourdos. Learn to easily interpret and apply the latest strength, hypertrophy, and nutrition science. Download a free sample issue or subscribe now.
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