How much of a difference would it make doing ten sets of five opposed to say five sets of ten?
10 Set of 5 Repetition
This fall into the category of Limits Strength Training.
5 Set of 10 Repetition
This fall into the category of Hypertrophy/Bodybuilding Training.
The Germans had ten sets of ten.
German Volume Training
The 10 Sets of 10 Repetition German Volume Training is Hypertrophy Training.
Rest Periods
Rest Periods are between sets are usually around 60 seconds for Upper Body and 90 second for Lower Body Movements.
Lactate
Shorter Rest Periods between set increase Lactate in the muscles.
The larger the number or repetition in a set and the shorter the rest period between sets, the greater the increase of Lactate in the muscles.
Thus, high repetition movement in a exercise and shorter rest periods provide an "Occlusion Training Effect"; aka The Pump or The Burn.
The downstream effect of Lactate triggers an anabolic, muscle building effect...
Practical Occlusion Training
May 2009
Dr. Jeremy P Loenneke, Southeast Missouri State University
The "Accumulation of Metabolites (lactic acid > acidic environment > GH secretion)"
Occlusion training with low intensities has shown increases in lactate and growth
hormone (GH). The increase in GH has actually been shown to be even higher than that
seen with heavy resistance training. One study in athletes showed
a 290x increase in GH
over baseline (Takarada, Nakamura, Aruga, Onda, Miyazaki, & Ishii, 2000).
Lactate
increasing is linked to GH, in that an increase in lactate makes the environment within the
muscle more acidic. Remember, there is an inverse relationship between lactate and pH, so
as lactate increases, pH decreases. There is evidence to indicate that a low pH stimulates.
The Downside of Hypertrophy Training
The downside of Hypertrophy Training is that muscle mass is increased at the expense of Maximum Strength, Power and Speed; if a Hypertrophy Training Block is performed.