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Initial Program

Training Intensity

RepititionsIntesity (% 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
Created by: LisaSceviour
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