The 10's and perhaps why they are best.

[QuantumPositron]

Somehow I went from reading on Pendley's to this video to articles on using "the pump" to stretch the fascia (here) to this little gem by the NSCA, discussing the 10 rep range and why its optimal for hypertrophy:

Link to "Repetition and Hypertophy."

I am curious if the Lactic Acid -> cAMP -> Tesosterone pathway is more anabolic than the enhanced hypertrophic signaling that occurs when lactic acid is minimized, as in Max-Stim (Dan? Nkl? Anyone?)

Anywho, there was a discussion a few weeks back about 10's being when you see the best size gains. This explains, in reasonable terms, why that may be so.

 

[scientific muscle]

<div>
(QuantumPositron @ Apr. 28 2008,12:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Somehow I went from reading on Pendley's to this video to articles on using &quot;the pump&quot; to stretch the fascia (here) to this little gem by the NSCA, discussing the 10 rep range and why its optimal for hypertrophy:

Link to &quot;Repetition and Hypertophy.&quot;

I am curious if the Lactic Acid -&gt; cAMP -&gt; Tesosterone pathway is more anabolic than the enhanced hypertrophic signaling that occurs when lactic acid is minimized, as in Max-Stim (Dan? Nkl? Anyone?)

Anywho, there was a discussion a few weeks back about 10's being when you see the best size gains.  This explains, in reasonable terms, why that may be so.</div>
While theories abound about the role of lactic acid in hypertrophic signaling, I think you'll be hard-pressed to find any convincing research.
I certainly don't know of any.
Maybe Dan will have some stuff, as his research is focused in that area with his Max-Stimulation work.

 

[9to5lifter]

Read the paper, but I'm not convinced yet. Besides, no experiments were done.

Anyway, how do you achieve progressive load if you work forever in the 8-10 range? By waiting for strength increases?

I also didn't like the &quot;intensity&quot; part. All this sounds like conventional BB hype; 8 reps per set, lots of sets, full &quot;intensity&quot; to stimulate growth.

Not to mention that many people see their best gains during the 5's.

I don't know, but I think they have nothing solid to base their arguments on.