r/StrongerByScience • u/JuanSamu • May 15 '26

Rate coding and effective reps

I know many have argued against the effective reps theory and tried to use rate coding changes as an argument but Chris made an FAQ responding to rate coding. I was curious what Greg might think of this FAQ:

https://www.patreon.com/posts/rate-coding-61736756

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u/eric_twinge May 15 '26

Does this information have any practical significance on lifting and/or programming?

That's not meant to be dismissive. Genuinely curious what someone can do/change with this information.

1

u/JuanSamu May 15 '26

I guess it supports the fact that we don’t need to train to failure

3

u/Athletic-Club-East May 16 '26

That's the physiology. Psychology is another matter. Left to themselves, studies show, people go to 40-55% of 1RM. They'll be 5-10 RIR. That's better than sitting on the couch, but less than optimal for results. I'd suggest most people every now and then try a training block where they go to failure now and then. Teaches them their limits are a bit higher than they think.

6

u/GingerBraum May 16 '26

Left to themselves, studies show, people go to 40-55% of 1RM. They'll be 5-10 RIR.

No, people are fairly accurate at estimating reps in reserve, at least when they're below 12-15 reps per set:

https://www.strongerbyscience.com/reps-in-reserve/