There is plenty of discussion around optimal sets/reps for various types of adaptations to be triggered.
If someone is interested only in maintenance, or a minimal workout, they might want to know what is the minimum amount of work needed to trigger an adaptation.
About this amount, I'm wondering is there a physical sign that guarantees it has occurred?
For example, suppose I load up 70% of my 1RM and start doing reps, and will do only set until one of the following occur.
- muscle pump
- muscle burn
- shaking / instability during a rep
- inability to perform another rep
Are any of those an indicator that I have achieved a minimal level of work to maintain muscle or possibly grow more?