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Highly trained individuals are likely to experience continued maximum strength improvements when training closer to the 1 RM as one approaches their genetic ceiling. Some studies show that by training to failure you can recruit a substantial percentage of high threshold units, though it’s unclear if recruitment across loading conditions (30 percent v 80 percent) is equal.

Targeting High-Threshold Muscle FibersĪnother issue is whether it’s possible to target the highest threshold muscle motor units without near maximal training. By repeatedly lifting extremely heavy loads, lifters may develop the mental ability to go all out. Maximal loads that are 95 to 100 percent of the 1RM are extremely challenging from both a physical and psychological standpoint. Of course, anyone who has ever lifted heavy knows there’s a substantial difference between maximal load training and loads in the 80 percent range. Heavy Loading Trains The Brain To Exert Maximal Effort The trend holds true for younger and older populations and for upper and lower body training. And a meta-analysis shows significant advantages of using heavier loads over 60 percent of the 1RM compared to lighter loads for increasing strength.

For example, training loads of 80 percent to failure lead to greater increase in neuromuscular strength over 6 weeks than loads of 30 percent. Load is thought to be the dominant factor in increasing strength as heavier load training is generally observed to elicit greater increases in strength independent of training volume. Although the basic tenets of this belief may be true, emerging research challenges aspects of this theory and clarifies pitfalls to such a limited view when designing training programs. The idea that it is possible to train for strength, hypertrophy, or muscular endurance with specific weight and repetition schemes comes from a 1945 study.

The Repetition Continuum-What Does The Evidence Say? This continuum is pretty much gospel in the strength and conditioning field, but a new review shows limited research to fully support this approach.

A high repetition scheme with light loads (15 plus repetitions per set with loads below 60 percent of 1RM) is recommended muscular endurance.

Moderate reps and moderate loads (from 8 to 12 repetitions per set with 60 to 80 percent of 1RM) is used for hypertrophic gains.

Low reps and heavy loads (from 1 to 5 repetitions per set with 80 to 100 percent of 1RM) is used to train for strength.

This approach for “hypertrophy training” fits into a generally accepted “repetition continuum” that goes like this: Estimated reading time: 7 minutes What Does The Research Say?Īsk the average bodybuilder how to build muscle and they will give you the standard training prescription:Ī moderate-to-high repetition scheme in the 8 to 12 range with moderate loads (60 to 80 percent of the 1RM) to optimize muscle gains.