N=1 / saha deneyi
Low Volume / High Intensity Recovery Limits
Deney kodu: EXP.2026.SMI-010 · Durum: completed
Kısa cevap
A 5-week trial comparing high-volume moderate-intensity training with low-volume absolute-failure training on Incline Smith Machine Press. Explores systemic fatigue vs progressive mechanical tension.
Hipotez
Reducing chest volume from 16 moderate sets (RPE 7-8) to just 6 weekly sets taken to absolute mechanical failure (RIR 0) will accelerate CNS recovery and yield faster progressive overload.
Metodoloji
Only 3 sets of Incline Smith Press performed 2x per week (6 sets total per week). Every working set taken to 0 RIR (momentary concentric failure). 3.5-minute rest between sets.
Katılımcılar
Örneklem: N=1 (Individual)
Kontrol değişkenleri
Sleep (8h fixed), Smith machine bench angle (30 degrees), rest between sets (3.5 min).
Sonuç
Hypothesis validated: Low volume taken to genuine mechanical failure outperformed high volume on recovery rate and progressive strength.
Pratik çıkarım
Replacing 16 moderate sets with just 6 true failure sets (0 RIR) slashes central nervous system fatigue and supercharges progressive overload (+10kg on bench in 5 weeks).