Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
Sets of 6-8 reps build up just as much strength as sets of 10-14 reps
Most bodybuilders train with sets of 6-8 reps using heavy weights, but some dissidents prefer to do sets of 10-14 reps using slightly lighter weights. One disadvantage of a training scheme with longer sets is that it contributes less to strength development, according to many handbooks. Not so, say sports scientists at Bergen University College in Norway.
Another group of about the same number of students did the same but did sets of 10-14 reps. [12RM]
Before and after the training period the researchers measured the weight with which the students could just manage to squat for 1 rep [1RM Squat] on a Smith machine, and the weight with which they could just manage 1 rep bench press [1RM Bench press].
"It is assumed that weight training with heavy weights represents a considerable risk of injury. Fitness enthusiasts, as well as patients with musculoskeletal dysfunction, should attempt to attain the benefits of resistance training by the use of the minimal external resistance needed to achieve the desired response."
"Further investigations should be undertaken to examine if these findings may be generalized to patients with muscle weakness caused by musculoskeletal disorders."