How influential is "last set?"

[MeatMop]

I have heard a theory that says your last set is the most important set due to muscle memory.  EDIT: So if you have a heavy day you basically squander it by doing a "burn out" set at the end.  It would be as if you'd done a light weight / high rep day.

I'm not sure how this applies...let me see if I can explain:

For example- on heavy bench day I keep the reps between 6 and 8.  Thus in order to maintain that rep count I gradually remove weight.
Today it went like this:
6 reps @ 250
6 reps @ 235
6 reps @ 225
6 reps @ 215
7 reps @ 205

I just added weight to the whole sequence so the reps are down...

I can think of 2 ways to apply the "muscle memory" theory:
1- Reps
2- Weight

Do your muscles remember how many reps you did last, or how much weight?

Basically, I'm trying to determine if it'd be more beneficial to do 6 reps @ 225 for all 5 sets, since the last thing my muscles would "remember" is the 225lbs.  On the other hand, by the time I work my way down to 205 they're pretty much exhausted so maybe they just remember being overloaded.

It seems like I'm approaching a plateau so I'm thinking about experimenting with more consistent sets...it just seems to me that if every set doesn't at least approach failure then you're not stimulating your muscles as much as you could be.

Thanks for your input.

[leonp1981]

I'm not sure what this theory is, or how it makes any difference in anyone's training.  IMO there are a lot more important training methods that can be used to get past sticking points.

But, if you're interested in experimenting with this theory, why not pyramid the weight up instead so that your final set is 250 x 6.  That way your muscles will remember the heaviest set you have done.

[MeatMop]

If I pyramid up then I would think one of two things happens:

1- I don't fully stimulate my muscles while pyramiding up through the lighter sets, so I'd really only be doing one "maximum exertion" set (which spawns another question: do muscles need to work to be fully stimulated?)

2- By the time I'm done pyramiding up, they will be not be able to do 6 @ 250

The reason I've stuck with this protocol for so long is that I can push as hard as I can every set, and take every set riiiiiight up to failure...but just because it seems logical to me doesn't always mean its right.  So I figured I'd pop on here and bounce it off whoever will respond.

Thanks.

[leonp1981]

Fair enough mate.  As with anything, give it a go and see if it works for you.

Good luck.

[Zach Trowbridge]

I've read things that state that a higher rep set (15-25) after low rep sets spikes your GH levels versus ending with a low rep set.  Nothing using experienced lifters though, so I have doubts.

[JasonH]

I've read things that state that a higher rep set (15-25) after low rep sets spikes your GH levels versus ending with a low rep set.  Nothing using experienced lifters though, so I have doubts.

I've heard the exact opposite.

The type of training I've been doing recently involves doing three sets to positive failure on 12 reps for the first set, between 8-10 for the send set and then using a weight heavy enough on the final set where you can only get 6 reps - the reason being is that it hits the real deep muscle fibres. Hitting the deep muscle fibres has been shown to increase GH production more effectively than only hitting the top layer when you're at your freshest.