Elementary knowledge. Principle of Specificity.
Train a lot of low reps, and you become good at them. Train a lot of high reps, and you become good at them.
I agree ( to a degree ) , however fact IS that the use of low rep/heavy load whilst instilling form and feel for the heavy loads , will see one maximise their F/T muscle fibre activation & subsequent fatigue thereof (
Fast twitch being responsible for explosive high effort but being of low endurance & slow recovering ) but not the slower/intermediete twitch fibre type ( responsible for more endurance based / higher rep training format and being of quicker recovery than the aforementioned FT fibres )
Whilst utilising a somewhat higher rep format with lower/moderate load one will realise more activation in these intermediate/slow twitch fibres , however unless the effort is high ( over 85% ) then the FT fibre activation will not be optimal & in the long term strength can/will suffer as a result.
We all vary in our share of fibre type , some individuals being F/T dominant ( elite level sprinters , powerlifters , Oly lifters etc ) others being predominately Slow/intermediete ( marathon runners etc ) … and obviously the
in betweeners who have a fair share of both.
Obviously for purposes of powerlifting one should be focusing primarily on explosive low rep/high effort ( F/T fibre / HTMU orientated training ) and instilling form , but the slow/intermediete type fibres also have a role to play , as during maximum effort ALL fibre type is activated ( but ST & Intermediete not optimally ), the degree of activation being determined by the degree of effort.
One way of optimising all fibre type in powerlifting training is to use a low rep/heavy load format thru the warm up stage and obviously into our working sets at our desired % of effort , then use a drop back set that allows the performance of 8+ reps at the conclusion.
This type of format will see activation of ALL fibre type ( & Motor untits ) without compromising the need for heavy load/low reps in training , and is more of an energy saver than the typical pyramid of reps ( high-low ) that some may feel the need to perform in order to reach their desired % of resistance.
Best wishes , T.
So go heavy or go explosive with the main lift of the wo, then go high reps with it is what you’re suggesting?[/quote]
Each rep light/heavy in resistance from warm up to working sets SHOULD be explosive during the concentric phase when performing any of the powerlifts ( & sets should be of low rep format ) , but YES a drop off set of 8+ reps after your working set(s) is adventageous to near optimising ALL mu`s and subsequent fibres without negating ones strength prior to or during the working sets of your main lift.