Training

Effective Reps

The reps performed close to failure that provide the greatest stimulus for muscle growth.

Effective reps are the reps performed within approximately 5 reps of failure, where muscle fibers are fully recruited and fatigued. Research suggests these final reps before failure drive most of the hypertrophy stimulus. Training closer to failure accumulates more effective reps per set but also more fatigue.

Examples

Last 5 reps of a 12-rep set to failure
More sets further from failure = same effective reps
Balancing effective reps with recovery

Related Terms

Training to Failure

Performing reps until you cannot complete another with proper form.

RIR (Reps in Reserve)

The number of additional reps you could have performed before failure.

Hypertrophy

The increase in muscle size through growth of muscle fibers.

Compound exercises

Put this into practice with exercises from the library.

Neck Press

Strength · Barbell

Olympic Squat

Olympic Weightlifting · Barbell

One-Arm Dumbbell Row

Strength · Dumbbell

One-Arm Kettlebell Clean

Strength · Kettlebells

One-Arm Kettlebell Clean and Jerk

Strength · Kettlebells

One-Arm Kettlebell Floor Press

Strength · Kettlebells

One-Arm Kettlebell Jerk

Strength · Kettlebells

One-Arm Kettlebell Military Press To The Side

Strength · Kettlebells

Tonnage

Sticking Point

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