8 июл. 2023 г. · In general, a max 3 will be around 90%-ish of your max (closer to 92% for upper body lifts). Again, some people will be a little higher or lower ...

29 дек. 2023 г. · A 3x3 protocol can be effective, emphasizing heavy weights with longer rest periods. Additionally, incorporate compound exercises and limit ...

26 июл. 2022 г. · When you are done with the 5x5 protocol of the exercise, you will do 20 reps with around 70% of the weight which you have used for the 5x5. For ...

26 окт. 2023 г. · Both are hip extension exercises, therefore include a hefty amount of similar posterior chain engagement, especially glutes, hamstrings and lower back.

25 июл. 2017 г. · If the squat is your priority for a cycle, it's wise to allocate 25–50% of your training time to squats, squat variations and assistance ...

19 янв. 2021 г. · Your 4 rep max should be 90% of your one rep max. Of course fatigue and daily performance variance can effect this considerably. An ideal squat ...

6 янв. 2019 г. · Singles, when used for training rather than testing, are typically done in the 90–95% range rather than near 100% for precisely that reason.

7 мая 2020 г. · The key here is to know your maximums across all rep ranges by keeping a training diary. Start your sets with a weight say 10% under you maximum ...

23 янв. 2023 г. · Yes 3 sets of 10-15 reps for each exercise is enough to build up a nice aesthetic physique. Try to do 10–20 sets a week for each muscle group ...

1 окт. 2023 г. · Hello Dara, training to eighty to eighty five percent of your max, which means getting down to the four to six rep range, will increase strength ...