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Initial Program
Training Intensity
Repititions | Intesity (% of max) | Training Results |
---|---|---|
1 - 5 | 100.0 - 85.6 | Maximal strength - Limited hypertrophy gains |
6 - 8 | 83.1 - 78.6 | Optimal Compromise of maximum strength & hypertrophy gains. |
9 - 12 | 76.5 - 70.3 | Best hypertrophy gains |
13 - 15+ | 68.8 - 60.6 | Strength endurance gains |