Thread by @MennoHenselmans

After a single with 90% of 1RM, you can perform more reps across 4 sets of squats at 70% of 1RM.

That's what a new study by De Freitas et al. found. This phenomenon is called post-activation potentiation and it's one of my favorite advanced training techniques.

I use it in particular for these 2 groups of clients:
1) Powerlifters, obviously. If you're going to do heavy singles anyway, PAP(E) is a nice way to get some free extra volume for your hypertrophy work. It also helps you be explosive during the lighter sets.

2) Bodybuilders/advanced 'look good naked' trainees that can probably benefit from a bit of strength work but don't want it to detract from their main goal of building mass.

A few non-maximal singles before your higher rep sets can help you build more strength while simultaneously increasing rather than decreasing work capacity.

Caveats: most research finds you need to do the activation set pretty shortly before your other sets, often as little as 1 minute before. Some people also respond much better to it than others.

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