Continuing from Categories of Weight Training: Part 7 I want to continue discussing maximal strength training. Mainly I’ll be looking at the loading parameters, just as I did for muscle hypertrophy in the earlier parts of this series.
Loading Parameter 1: Intensity
.From the discussion on hypertrophy training, you may recall that loads of anywhere from 60-85% are thought to be optimal for triggering growth and if you had guessed that maximal strength training is usually defined as 85% and up, you’re on the right track.
In most systems, maximal strength training is defined as anything from 85-100% of 1 repetition maximum (1RM, recall from last time that your 1 repetition maximum represents the heaviest weight you can lift exactly once) which yields a repetition range of 1-5 on average.
In fact, if you include the use of supramaximal eccentrics (weights that are heavier than you can lift but which you can lower under some semblance of control), it’s actually possible to include intensities greater than 100% of your maximum. … Keep Reading