Do you know anything about the PDCAAS[1] (protein quality) scores for the protein powders you linked? I personally use plain soy protein which has a very high PDCAAS score of 0.99 (about the same as whey).
> Never do fewer than 5 repetitions per set. There’s no reason to “max out” and do a single repetition of the absolute highest weight you can. It doesn’t make you stronger and it’s only for bragging rights.
I would disagree with this for two reasons:
1. Training possibly builds more strength than high-rep training. The best study on this AFAIK is Schoenfeld et al. (2014), "Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men" https://pubmed.ncbi.nlm.nih.gov/24714538/ (there's not a lot of good-quality research on this sort of thing) which compared training at 10 reps vs. 3 reps and found both groups gained about equal muscle but the 3-rep group gained more strength.
2. Injury rates for strength training are much lower than for most sports so while it's true that bodybuilding-style training has lower injury rates, I wouldn't worry about it either way.
I agree that there's probably no strength benefit to doing 1-rep maxes but it's reasonable to do sets in the 2-4 rep range.
Great post! Thanks for sharing. Love the linked resources. I’d never heard of TVP before, so I’ll have to check it out. Always good to see strong vegans.
For protein powder, I recommend Walmart’s Equate pea-quinoa protein powder. 30 grams of protein per serving and a 19 serving jar is only 18 dollars. Much better deal than other protein powders I’ve found.
Do you know anything about the PDCAAS[1] (protein quality) scores for the protein powders you linked? I personally use plain soy protein which has a very high PDCAAS score of 0.99 (about the same as whey).
[1] https://en.wikipedia.org/wiki/Protein_Digestibility_Corrected_Amino_Acid_Score
> Never do fewer than 5 repetitions per set. There’s no reason to “max out” and do a single repetition of the absolute highest weight you can. It doesn’t make you stronger and it’s only for bragging rights.
I would disagree with this for two reasons:
1. Training possibly builds more strength than high-rep training. The best study on this AFAIK is Schoenfeld et al. (2014), "Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men" https://pubmed.ncbi.nlm.nih.gov/24714538/ (there's not a lot of good-quality research on this sort of thing) which compared training at 10 reps vs. 3 reps and found both groups gained about equal muscle but the 3-rep group gained more strength.
2. Injury rates for strength training are much lower than for most sports so while it's true that bodybuilding-style training has lower injury rates, I wouldn't worry about it either way.
I agree that there's probably no strength benefit to doing 1-rep maxes but it's reasonable to do sets in the 2-4 rep range.
Some other good evidence-based resources:
https://www.strongerbyscience.com/
https://www.barbellmedicine.com/
Thank you! Will look into both points
Great post! Thanks for sharing. Love the linked resources. I’d never heard of TVP before, so I’ll have to check it out. Always good to see strong vegans.
For protein powder, I recommend Walmart’s Equate pea-quinoa protein powder. 30 grams of protein per serving and a 19 serving jar is only 18 dollars. Much better deal than other protein powders I’ve found.