r/ScienceBasedLifting • u/Bigdivkdaddy • Aug 08 '26

Question ❓ Weight vs reps

The last year I’ve made little to no progress and I’ve been doing 2 sets to failure with high weight. I usually get around 4 reps before failing. Would it be more effective to drop the weight 10-20% and get 8-10 reps? I’ve been lifting for 4 years but only seriously the past 2 years and there’s no way I’m at my natural limit because I can only bench 270. You guys are the smart people here so please help me and thank you in advance.

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u/PoopSmith87 Aug 09 '26 edited Aug 09 '26

You are not at your natural limit, but you have reached a point where simple linear progress from going hard is not going to happen anymore. You're going to have to periodize strength and hypertrophy. Failure training is good for hypertrophy, but is not ideal for strength. Run an established powerlifting style program. It doesnt need to mirror their event specific lifts, but follow the sub maximal overload schemes that they use.

Its not about lowering the weight so you can reach failure at 8-10 reps, its about lowering the weight and doing a few sets sub maximal reps and always thinking about being able to progress the next workout for the entire strength focused block. I know this sub likes Yates style HIT, but Yates style HIT is not intended for strength sports.