I'm doing lots of low bar squats and zercher squats. I just want to pull to keep the groove, and make use of the carryover. What percentage of my 1rm do you think I need to pull to keep my conventional deadlift moving along?
I think Anna C's comment is right where you want to be cos when you start going over 80% you're starting to get into heavier loads and you can't grease the groove for practice of the movement as much with that kind of weight. You can do heavy singles but i wouldn't, not for working on technique.
Curious where this fits in:
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J Appl Physiol (1985). 2016 Jul 1; 121(1): 129–138.
Published online 2016 May 12. doi: 10.1152/japplphysiol.00154.2016
PMCID: PMC4967245
PMID: 27174923
Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men
...Our data show that in resistance-trained individuals, load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains.
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Today, as experiment or start of 6-8 week experiment, did high rep on several exercises, about 50% of RM1. Silly easy at start of set but those last few seemed to require just as much focused attention and care about form as doing same movements with 80% RM1. Quite a different feeling post workout though
Hasn't it been stated many times that doing sets to failure is not to train for strength. I'm pretty sure it's the same for hypertrophy also.Curious where this fits in:
=====================================================
J Appl Physiol (1985). 2016 Jul 1; 121(1): 129–138.
Published online 2016 May 12. doi: 10.1152/japplphysiol.00154.2016
PMCID: PMC4967245
PMID: 27174923
Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men
...Our data show that in resistance-trained individuals, load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains.
=====================================================
Today, as experiment or start of 6-8 week experiment, did high rep on several exercises, about 50% of RM1. Silly easy at start of set but those last few seemed to require just as much focused attention and care about form as doing same movements with 80% RM1. Quite a different feeling post workout though
Study I linked, I imagine they used "to volitional failure" in attempt to establish a more reproducible end point for each set. You could just as easily stop with a couple reps left in the tank. The point of the study was that all other things being equal, weight seemed to make very little difference in both hypertrophy and strength gains. And yes, this flies in the face of long held conventional wisdom
Sorry for being obtuse but that makes no sense to me. As I said, they likely used volitional failure to standardize a level of fatigue. If you pay attention to how you feel, I would think you can judge a comparable level of fatigue to end a set whatever the weight, just a lot more reps to get there at lower weightThe results in the study are specifically related to the fatiguing and recruitment of motor units. If you don't recruit them all and bring the muscle to a certain level of fatigue, you don't get the same stimulus.
Also, if you want a muscle to get strong, use a machine. If you want a movement to get strong, use a barbell. Effective set/rep and intensity ranges are fairly well established for big compound movements with the barbell, and load does matter.
Yeah from everything i've read or watched on YT for powerlifting singles are not used hardly at all until very close to a contest just so contest weight doesn't come as a shock to the system. But to be honest i don't think they'll help development that much. Better off with a lower % of max and doing more sets and reps. Heavy singles display strength but i don't think they build it as well as putting in more volume at a lighter intensity.Yes, exactly... I meant 70-80% of 1RM for sets; probably 5s. I don't see that heavy singles are that relevant for "keeping the deadlift moving along" as OP wants to do. If the objective were to increase 1RM, or prep for a meet... sure. Heavy singles. Otherwise, I don't see much reason to do them.
Yeah from everything i've read or watched on YT for powerlifting singles are not used hardly at all until very close to a contest just so contest weight doesn't come as a shock to the system. But to be honest i don't think they'll help development that much. Better off with a lower % of max and doing more sets and reps. Heavy singles display strength but i don't think they build it as well as putting in more volume at a lighter intensity.
Well i disagree with almost all of that.If you want to lift a heavy single the heavy single is the absolute best thing you can do. It is "specific adaptation to imposed demand". Train what you want to do. No way around it.
The whole idea that singles don't develop strength is plain absurd. Period. Sorry.
The biggest obstacle to doing singles is that one can't do it for long. A time and place for every thing. Train the single when you want to do it. Before it, anticipating the plateau from just singles, train triples. Before it, anticipating the plateau from triples, train fives. That is pretty much it for the layman.
As I said, they likely used volitional failure to standardize a level of fatigue.
If you want to lift a heavy single the heavy single is the absolute best thing you can do. It is "specific adaptation to imposed demand". Train what you want to do. No way around it.
But OP didn't say he wanted to lift a heavy single. He said he wanted to "keep my conventional deadlift moving along". To me, that means get stronger in general in that movement, and I would still say (agreeing with @Garage Warrior) that heavy singles aren't the best way to do that, although they certainly work to some degree.
This is absolutely right. Nothing builds pure strength better than really heavy singles.If you want to lift a heavy single the heavy single is the absolute best thing you can do. It is "specific adaptation to imposed demand". Train what you want to do. No way around it.
The whole idea that singles don't develop strength is plain absurd. Period. Sorry.
The biggest obstacle to doing singles is that one can't do it for long. A time and place for every thing. Train the single when you want to do it. Before it, anticipating the plateau from just singles, train triples. Before it, anticipating the plateau from triples, train fives. That is pretty much it for the layman.