Random Fitness Questions

This isn't an answer to what's above, more of a follow-on really.

My current understanding is that you can potentially hypertrophy at all rep ranges. We used to think that 15+ was more muscular endurance work than having a hypertrophic effect, but I think there is more evidence these days that you absolutely can do it with sets of 15-20, the issue is that whatever rep range you're using, you've got to have really high mechanical tension, and in practical terms that set needs to be appropriately heavy, and you need to push it to not much in RIR.

I've heard people say that to an extent it's a question of what you enjoy doing, but in practical terms (and I think a lot of people say the same) they can do a heavy set of 6-10, and judging by the speed and last few reps, it is effective. But to achieve the same thing with a set of 15-20, while the weight is going to be a little lighter, it should still be a very hard set, and again, I think most people, myself included, often tap out mentally on these long sets, if it's something like a heavy leg press or high rep set of squats. Maybe it's partly training history, but I'm much more confident that I am reaching - or am close to - failure on a set of squats in a moderate range, than I am on a set of 15-20 heavy leg presses.

I also think that there's an endurance requirement in the cardio sense that is not to be underestimated, if you are doing several high rep compound sets. They will have you blowing hard.

I understand recovery is also a factor. Perhaps partly for the reason mentioned above, a higher rep set at the same RIR as a lower rep set is meant to be more taxing in recovery terms.

It was a lightbulb moment for me, though, when Joe DeFranco gave me permission to do a variety of rep ranges, particularly based on what feels better for the body part.

Anyone who's done heavy DB side laterals may - depending on their age and pre-existing shoulder issues - find that they just don't feel good. Whereas if you work in a higher rep range here, with a lower load, you'll experience a 'painful' burn in one way, I just don't think you get that same wear and tear on the tissues.

So, my take is that what was said above about progression (Whether in weight or reps) being very important is bang on, but also just to say, you needn't necessarily feel bound by rep ranges. You might be progressing in heavy top sets, in low-ish rep ranges, on compound movements, and doing a higher rep back-off, or you might just be saving your higher rep work for body parts where you have aggravated shoulders and elbows, and maybe it feels more forgiving. People always used to advocate for this on certain body parts, and sometimes there would be erroneous science that particularly muscles responded better to higher reps, or whatever, but at the end of the day, all I know is that on side delt, rear delt, bicep, brachialis and various other 40+ joints I have, if I can get a training effect without hanging the same amount of weight on the tissues, then I probably will.

The next option, then, is to consider the use of stuff like isometric holds, long eccentric tempos and 1.5 reps during sets. That further reduces the load a little again.

Somewhat more on the fence about these, although I do use them at the moment, because it's what's programmed for me. I do worry slightly that the sets become a bit complicated, and harder to track honestly, particularly over time. Straight sets are still the king here, in terms of knowing exactly where you are, relative to where you were before.

Not too au fait, but is the difference between crab and what people would call tabletop position the fact that the shoulders are outwardly rotated (hands pointing sideways or towards behind even) verus inwardly rotated / neutral (hands pointing forwards).

I can see shoulder mobility and strength being a factor, and then the ability to actually raise the hips in front and maintain that - in the untrained population.

To me a bridge progression, as above, would be a more advanced progression again, requiring a fair bit of back mobility just to get as far as the fourth picture.

I do agree with tenor of the last few posts, in terms of not being overly regimented about hitting a particular intake.

However, I also will go off and have a couple glasses of water if my urine is on the darker side, what's the harm.