Strength Increase – the Science Gives You the Right Approach

Scientists analyzed data from 177 studies to determine what the best approach for strength increase is. Then they published their findings in The Journal of Strength and Conditioning Research. Below is what they found:

• Untrained individuals will increase their strength and power if they use 60% of their one rep max weight, workout three times a week, and do 4 sets total for each muscle group

• Those who occasionally exercise will benefit from using weights at their 80% of the one rep max, train a muscle group twice a week, and perform 4 sets for a muscle group

• The experienced athletes do best with weights at 85% of their one rep max, train a muscle group twice a week, and do 8 sets per muscle group

Ultimately you should do whatever works best for your body characteristics. You can find what they are by knowing what the science says and applying to see how the science findings work for you.