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Source: Exercise Etc.
Summary:
Research reported in Int. J. Sport & Health Science measured lactate and growth hormone effects of adding a low intensity set to failure after a series of near maximal strength-building sets
Adding a set of 30-50% 1RM immediately after the near max sets increased growth hormone level and hypertrophy
If you want to add a lighter set to a series of heavy weight training sets to increase size as well as strength, use loads between 30 and 70% 1RM
Comment: This is an advanced technique. Beginning and intermediate weight trainees need to build a strength base.
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