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The acute fatigue effects of higher rep work has a faster onset and longer dissipation time than max effort work does. So 1 rep will have less fatigue and take less time to dissipate than a set of 8
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It depends of the kind of fatigue. If you are speaking about metabolic fatigue ok. When I speak about fatigue and overtraining, I mean nervous fatigue. A 1RM is harder than a 10RM. It's harder for the CNS because synchronization of the motor units is higher.
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I hope you realize that your max is not a static number. 95% today may be 94 or 98 another day, and if you never lift above 95% you can't say with certainty that you are at 95%.
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95% is not an absolute "magical number", if you train at 94% or 96% it's ok but don't jump to 98% (over-stimulation) or go down to 91% (under-stimulation). BTW I don't find that my strength fluctuate that much. Maybe it's because I precisely know my 1RM. If I have been able to curl 28kg Monday I'll not curl 29kg thuesday not even 28.5kg. 1RM is 1RM (REP MAX, MAX EFFORT). It takes a lot of time to add 1kg on a strict unilateral curl.
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If you lift a heavier weight then you need a greater force. 95%+ is not a magical range. 95lbs and 100lbs take different forces to move, its simple physics. You try and pick up a 300lb barbell or a 305lb barbell and they will not be the same force. Buildings and bridges would fall down with your logic.
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F = MA. At 95% force is maximised : Mass = 95% of the maximum and acceleration is High. At 100% mass is maximum but acceleration is lower. All in all 95% allows you to generate a maximum force for the SHORTEST time. I'm not saying it's perfect. Maybe that at 100% the Force is a little bit higher but not that much. The real difference between 95% and 100% is the Time Under Tension. Around 2 seconds at 95% and around 4-5 seconds at 100%. 2x more TUT, an effort much much higher and thus a nervous fatigue much much higher. A nervous fatigue which will accumulate and leads to strength loss.
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I dont' know where you got the 100 to 105 in 50 days being .5 every 10 days. .5 every 10 days is a 2.5lb increase at 50days. And that's a ridiculous way of looking at things. The whole point is that you know what day 1 is but you DON'T know what day 50 will be, you can hardly tell what day 3 will be like. You can't pull numbers out of the sky and say this is how it has to be or you will overtrain.
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It was an example. If on Day 1 my 1RM on Floor Press = 40kg and on Day 100 my 1RM = 50kg, I can add 1kg every 10 days. The rate of increments (overload) should be adjusted to the real progression if not you'll progressively lift weights too close to your 1RM and you'll overtrain.
Iron, Talo thank you
