maximal vs repeated

RB34 · August 9, 2010, 2:55pm

I guess week 1 of my gpp 3x10x50% is pointless? :rolleyes:

First, both of these are repeated. Maximal lifts are generally accepted to be 85% and higher.

The question needs qualification and depends on what you’re trying trying to get out of your lifting. If you’re lifting 4 x 10, I assume your’re doing hypertrophy or general fitness. You can use 60-60-60-60 just fine for fitness if you shorten the rest periods between sets as your fitness allows (density trainng).

If you’re actually trying to build some muscle, I wouldn’t start counting work sets until I was at 60%, which is about a 15-16RM, unless you’re out of shape.

If you’re needing to build strength, I would reduce the reps to 3-5 per set and increase the loads as much as your other training and performance goals allow.

Define your goals and you will get some specific suggestions on intensity, volume frequency, etc.