Originally Posted by BendtheBar
When you are using less than 85% of your max, research hints that 5+ reps is best for maximal fiber recruitment. The Capinelli meta-analysis also indicates that sets pushed close to failure, or for many reps as possible, are the most effective sets.
I advocate when working under 85%, you stop a set when you feel like you might fail on the next rep, or when your form starts to deteriorate.
I do not believe intermediate lifters and below should be doing low rep sets with weight below 85%. While time under tension is equivalent, this approach lacks maximal effort sets and a constant focus on progression. I do not believe it is an effective way to induce hypertrophy UNLESS it is rest-pause, and that is a topic for another discussion.
So even an intermediate powerlifter should not be screwing around with speed days with say 10 sets of doubles or triples with around 70%? sorry I'm kindve moving off track of my original question lol