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HAVE WE LOST THE SCIENCE OF TRAINING??

Well you caught me...I did skim and read "selectively." Now I see why both types of training (low load vs. high load) can both create a hypertrophic response. When using a lighter load, as the motor units that initially started the movement become fatigued, new motor units take over, thus creating a different activation pattern than when using a heavy load, but when reps are performed to failure will still yield a similar hypertrophic effect as using a heavy load. Am I on the right page with that?

Yeah, that's pretty much the bottom line from those two studies, but I think it's quite important to note that they were doing the 30%1RM-loaded sets to FAILURE. When you look at Table 2 of that study, you can see that the lighter load sets ended up being about 50% more "volume load" done (which they quantify as kg lifted x reps) and lasting nearly three times as long in terms of time under (less) tension.

Reps for the 30% 1RM set were about 24 (averaged over 4 sets, 3min. between sets, so more on the first set i presume), but these guys weren't just fiddling around with light loads. If they did a set of ~30, 26, 22 and 18 reps respectively, each to failure, that would average out to 24 reps / set over 4 sets. That would be pretty damn brutal, even for an isolation exercise...

-S
 
i must be a little confused cause it sounds simple. say you do 4 sets per exercises cant you just do 2 low reps 6-10 sets then 2 high reps 15-20 sets and have both fibers covered? to me it doesnt make sense to do a light day then a heavy day but to hit both fibers every workout.
 
i must be a little confused cause it sounds simple. say you do 4 sets per exercises cant you just do 2 low reps 6-10 sets then 2 high reps 15-20 sets and have both fibers covered? to me it doesnt make sense to do a light day then a heavy day but to hit both fibers every workout.

interesting discussion, surprised not more input but, then again, maybe the title says it all - "have we lost the science of training?".

work up to a heavy set 4-6reps then back-down set (or two) of 10-15reps would cover the bases?
 

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