This discussion revolves around a 2017 study published in the Journal of Strength and Conditioning Research, exploring how hard trainees actually train. The study involved 160 male participants with at least six months of training experience who regularly incorporated bench pressing into their routines. Researchers asked participants to identify a weight they would typically use for a set of 10 repetitions. This wasn’t necessarily their 10-rep max, just a weight they’d comfortably use for 10 reps in a typical workout. The researchers then had participants perform a set with that weight to failure in a lab setting. The study aimed to determine the average number of repetitions trainees leave “in the tank” during a set, specifically focusing on the bench press.
This analysis includes an example from the study involving a participant named Stefan. He chose a weight of 45 pounds (just the bar) for his set due to a shoulder issue. After a brief warm-up, Stefan performed the bench press to failure.
Stefan achieved 16 repetitions with the weight he’d normally use for 10 reps, indicating he typically leaves six repetitions in the tank. Interestingly, this aligns with the study’s average of 16 repetitions. While Stefan’s shoulder injury would typically exclude him from the formal study, his performance provides a valuable illustration.
The study results revealed that 0% of participants achieved fewer than 10 repetitions, demonstrating everyone could exceed their typical rep count. 22% performed 10-12 reps, suggesting an RPE (Rate of Perceived Exertion) of 8-10. The largest group, 31%, achieved 3-5 reps beyond their usual set, leaving 3-5 reps in the tank. Impressively, 21% managed 16-18 reps (6-8 reps in the tank). An astounding 26% performed 19-20 or more reps, nearly doubling their typical rep count.
Subjects exceeding 20 repetitions, leaving more than 10 reps in the tank, arguably trained at a negative RPE. This applied to 13% of participants, while over 40% trained at an RPE of 4 or lower.
Do these findings suggest most participants aren’t training hard enough? While the results seem to indicate this, alternative explanations exist. Most subjects prioritized hypertrophy, and 80% typically performed bench presses early in their workouts. Had they performed bench presses later, when less fatigued, their performance might have improved. However, since 80% performed the exercise early, this likely wasn’t a significant factor.
Given the emphasis on hypertrophy, these results are significant. Existing research suggests an intensity threshold is necessary for substantial muscle growth, likely around an RPE of 7-8. Consistently leaving more than three repetitions in the tank may hinder optimal gains, and training at an RPE of 4 or lower likely compromises potential progress.
Another consideration is the impact of researcher supervision on performance. Individuals under observation often perform better, perhaps due to a desire to impress. While this could have influenced the results, it likely doesn’t fully account for the substantial difference between actual and typical repetitions.
Conversely, some participants might have overstated their usual weight to impress researchers, potentially offsetting the observation bias. Another relevant study by Steele et al. employed a similar design but asked participants how many repetitions they believed they could achieve with a specific weight. On average, participants underestimated their capacity by 3-4 repetitions. This suggests beginners struggle to gauge their RPE accurately.
The current study showed participants averaged 16 repetitions with their typical 10-rep weight, exceeding their usual performance by 6 repetitions. Combined with Steele’s findings, this indicates roughly half of that 6-rep difference stems from inaccurate RPE estimation, while the other half likely results from avoiding the discomfort of pushing closer to failure.
This study underscores the potential benefits of training closer to failure. Pushing beyond comfort zones can unlock further progress. It also highlights the difficulty, particularly for beginners, in accurately assessing proximity to failure, a skill that can be developed with practice.
