practice · Tracked item
Resistance training at 30–80% of one-rep max
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1 recommendation across 1 expert · 1 episode
1 endorse
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Lift in 30–80% of 1RM range; full range of motion; near or to failure on some sets; biases hypertrophy at lower end, strength at upper end.
“weights... in the 30 to 80% of one rep maximum
HL▶ 47:00Dosage30–80% 1RM; 5–15 sets per muscle/week; ~10% of sets to failureCaveatsHeavy weights not strictly required for muscle gainCertaintyexplicitrecommendation