maximal vs repeated

[hemann]

@star61

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.

Its just GPP work. Or even pre-GPP. I have found that on my bench press, i can do 4x10 with either 165-175-185-205, but if i start at 185 it usually ends up like 185-185- (185x6)-175. My max is 265-270.

Exact percentages aside, is there a difference in training with a lower weight to start and finishing high vs starting higher and finishing with about the same weight?

I am trying to develop maximal strength (1-rep). But, I take 4 weeks of 4x10 and then switch to 10 weeks of a 5-3-1 and variation program.

It would stand to reason that if I increased my 10 rep max and muscle hypertrophy… it would hopefully aid my 1 rep max after the 10-week period.

Im not sure that all came out the way i wanted it to…