Does the Evidence Now Support Effective Reps? (From the Data Driven Strength Podcast)

Greg was recently on the Data Driven Strength Podcast to chat about their meta-regression on proximity to failure and hypertrophy. In the episode, Greg, Zac, and Josh discuss what we know about the mechanisms underpinning muscle growth and the weaknesses of the "effective reps" model. We think it's a conversation worth sharing, so we're re-releasing it in our feeds today as a special bonus episode. TIME STAMPS AND NOTES Intro (0:00:00) Overview of New Proximity to Failure Meta-Regression (0:07:31) Common Misinterpretations of the Results (0:19:41) The Resurgence of the Effective Reps Model (0:22:41) The Desire for a Proxy Metric of Hypertrophy (0:42:41) The Mechanistic Rationale of Effective Reps (1:20:41) Other Factors Influencing Muscle Growth (1:52:41) Metabolic Stress as a Mediator (2:11:41) Is Force on the Fiber Level High at the End of a Set? (3:07:41) Practical Applications (3:42:41) PAPERS MENTIONED Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy : A Series of Meta-Regressions | SportRxiv Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise Can cardio (eventually) make you bigger? Mechanisms of mechanical overload-induced skeletal muscle hypertrophy: current understanding and future directions Different load intensity transition schemes to avoid plateau and no-response in lean body mass gain in postmenopausal women | SpringerLink A motor unit-based model of muscle fatigue | PLOS Computational Biology Skeletal muscle models composed of motor units: A review - ScienceDirect Neural Drive is Greater for a High-Intensity Contraction Tha... : The Journal of Strength & Conditioning Research Effects of fatiguing, submaximal high‐ versus low‐torque isometric exercise on motor unit recruitment and firing behavior Surface electromyographic frequency characteristics of the quadriceps differ between continuous high- and low-torque isometric knee extension to momentary failure - ScienceDirect Different neuromuscular recruitment patterns during eccentric, concentric and isometric contractions (PDF) Neuromuscular responses to isometric, concentric and eccentric contractions of the knee extensors at the same torque-time integral Neuromuscular fatigue development during maximal concentric and isometric knee extensions Improvements in skeletal muscle fiber size with resistance training are age-dependent in older adults: a systematic review and meta-analysis - PMC MORE ABOUT DDS YouTube channel Training Takeaway Newsletter — Data Driven Strength IG: @datadrivenstrength @zac.datadrivenstrength @josh.datadrivenstrength @jake.datadrivenstrength @drake.datadrivenstrength (Credit: Their intro music is by Joystock ) MORE FROM THE SBS TEAM Work with a Stronger By Science coach : Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Join the Research Spotlight newsletter : Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science. Join the SBS Facebook group and Subreddit . RECOMMENDED PRODUCTS Try MacroFactor for free : Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play . BulkSupplements : Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. MASS Research Review : Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.