High sets, low reps. Sounds like powerlifting with bodyweight exercises?
Maximum Strength Training
High Sets and Low Repetition with loads of 85% plus of a 1 Repetition develops Maximum Strength, not just the Powerlifts. With that said, one of the principles of increasing Maximum Strength is the use of load of 85% plus of a 1 Repetition Max.
An overall good article on this is...
From 0 - 100: Know Your Strength Training Percentages
Each training percentage, from zero to 100% of your 1RM, has a distinct effect on speed, power, and hypertrophy. Here’s how to use that info wisely.
www.t-nation.com
While Bodyweight Training will increase Maximum Strength, it isn't going to be to the same degree.
Bodyweight Hypertrophy Strength Training
Dr Brad Schoenfeld's research demonstrated there are three component necessary for increasing muscle mass...
1) Metabolic Stress
This is also know as "The Pump" or "The Burn".
Arterial Blood Flow from the heart pump a lot of blood into the muscles with high repetition with low to moderate loads.
The muscle contraction restricts Venus Blood Flow from the muscle back the heart. The muscles balloons up (The Pump).
The Burn is produced from Lactate builds up in the muscles.
"The Pump" and "The Burn" trigger a down stream effect, Lactate triggering an Anabolic, muscle building effect.
Thus, Bodyweight Exercise for high repetition are effective at increasing muscle mass.
2) Mechanical Tension
This is Maximum Strength Training; High Sets, Low Repetitions
with load of 85% of 1 Repetition Max.
Thus, Bodyweight Training with high repetitions does little to elicit it.
3) Muscle Damage
This is produced when you push a exercise to failure or near failure infrequently. That means constantly going go failure in an exercise is counter productive.
Performing Full Range Movement also produces Muscle Damage. Loaded Stretching in an exercise, such as a Full Barbell Squat in the bottom position or Dumbbell Bench Pressing. (which allow a greater stretch than a Barbell Bench Press), have been shown to increase muscle mass.
With that said, Bodyweight Stretches can evoke this effect to some degree.
I will do them in cluster sets until I finish 10.
Cluster Set Training
Breaking let's say a set of 10 repetition is to small "Clusters" of repetition is effective at developing power and increasing muscle mass (Research Dr Jonathan Oliver).
"Cluster Set Hypertrophy Training" is a close second to Traditional Hypertrophy Training.
The short Cluster Sets eliminate the build up of Lactate; which decreases Maximum Strength and Power. That is one of the reasons that High Repetition are ineffective at increasing Maximum Strength and Power.
With that said, Lactate build up in the muscles is one the driving forces that produces an increase in muscle mass; triggering the anabolic process.
How To Build Actual Size and Performance with Advanced Bodybuilding Training
This post explains how to build real size, performance, and strength by using advanced bodyweight training techniques. Including high rep calisthenics & more!
www.thebioneer.com
This is a mixed bag of good information, gray area information, misinformation and some hyperbolic statements.
Let's look at some of the good points...
1) Bodybuilding Exercise can increase muscle mass.
2) Isometric Actions are effective at increasing Maximum Strength.
3) Varying Exercises
The is one of the fundamental rule for increasing muscle mass and increasing strength.
