For example, if a lifter has a one-rep max bench press of 400lb and wants to train with 90% of his max weight, he will train with a load of 360lb (.90 x 400). Once that number is identified, a percentage of that maximum amount of weight lifted is used for training purposes. This is the maximum amount of weight lifted for a specified number of reps (XRM – X being the number of reps). Strength enthusiasts will commonly refer to percentages of max efforts or percentages of reps max (%RM). Methods for increasing strength overlap somewhat with hypertrophy training, specifically regarding progression, but the goal here is purely performance based. Powerlifters or anyone interested in raw strength gains typically have little interest in aesthetics. Pure strength athletes, or those in need of more strength for their sport, are interested in performance, period. Power, on the other hand, relies almost exclusively on speed of the lift – which we will get into later. Moving weight at a moderate speed is recommended, since the goal is to develop a high level of overall body strength with heavy loads. Also referred to as low-speed strength, the goal here is to lift maximal or submaximal loads from point A to point B.
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