Declining Rate Of Beneficial Incremental Sets

Discussion in 'Hypertrophy-Specific Training (HST)' started by Old and Grey, Jul 18, 2018.

  1. Old and Grey

    Old and Grey Super Moderator Staff Member

    Notice that 60% of muscle protein synthesis can be obtained at one set and minimal incremental benefit after 5 sets. That means that with Myo Reps, one can obtain close to 90% of the benefit of MPS with one activation set and 4 sets of effective reps which can equate to about 5 minutes per muscle part.

  2. _Simon_

    _Simon_ Active Member

    Ah interesting study, found this one trickier to read hehe but interesting, so it's essentially saying that more volume isn't necessarily beneficial? And I guess there'd be a minimum threshold for everyone
  3. NWlifter

    NWlifter Active Member

    One thing I notice though, each rep was 'maximal', so every rep of even the first set was 'effective'. That would be akin to doing a set where the load matched maximal strength for each rep.
    I wonder how much MPS we'd see with a 'regular' set (not maximal with rest between reps).

    that would affect 'how much for first set' (the 60% figure) and probably the rise according to volume after, if the sets used a fixed load like humans use, rather than every rep maximal.

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