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Questions and answers about sports

Minimum training maximum outcome

5 min read

Asked by: Nick Byrd

What percentage of Max should you train?

For optimal growth you need to lift for sets of eight to 12 reps, using 70 to 80 percent of your maximum. If you can perform a max squat of 300 pounds, this means keeping your working sets should be between 210 and 240 pounds for eight to 12 reps.

How often should I workout for maximum results?

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you’ll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.

What is minimum effective workout?

“According to these, adults should get in 150–300 minutes of moderate aerobic physical activity or 75–150 minutes of vigorous aerobic physical activity per week for health benefits, and at least two days a week of total body strength training.” That translates to a minimum of three 50-minute moderate-intensity workouts

How much training is optimal?

Dr Israetel’s research shows that most muscles grow best with a weekly training volume of around 8–25 sets per muscle per week, ideally spread out over 2–5 workouts. However, this can vary between people and also between muscle groups.

How often should you hit PRs?

You should always be striving to hit new PRs whenever you can, but, if your training is on point, those PRs won’t usually be all-out attempts. Conversely, with a good one-rep max attempt, you’ve got nothing left – it feels as though if you had put two more pounds on the bar, you would have missed the lift.

What is the point of 1 rep max?

A 1-rep max refers to the maximum amount of weight you can lift for one repetition of a given exercise. It’s used as a marker of overall strength and power in the exercise. It can also help you estimate how much weight to lift in the future based on the desired number of repetitions.

Is 2 hours at the gym too much?

Well, it depends on factors like your age, health, and choice of workouts. But in general, adults should get around five hours a week of moderate exercise or two and a half hours of more intense activity. Or some combination of the two. That’s according to the CDC.

Is training 6 days a week too much?

You don’t need to spend as much time lifting weights to see results as you think you do. A two-hour weightlifting session six days per week may feel like a proper dedicated routine, but it’s just too much for most people.

Will muscles grow if you workout everyday?

Your muscles need at least 48 hours to recover and grow, which they can’t do if you’re training them every day.

How much training volume do you really need?

Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week.

What is minimum effective volume?

MEV = Minimum Effective Volume

This is the amount of training that actually grows your muscles: anything below this amount may only maintain them.

Is 10 sets enough for hypertrophy?

Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Not everyone will need that many sets, and some may need more, but 10 sets per muscle per week is the baseline to adjust from.

Should I Deload before maxing out?

When should I test a 1RM: It’s ideal to test after following a progressive overload program for 3-6 months. During this time you should get some practice with doing heavier loads and lower reps (1-5) in the 3-6 weeks prior to testing. You should also take a 4-7 day “deload” prior to your 1RM testing for best results.

Can I hit PR every week?

Attempting to set a PR every single week is silly. Training to get stronger isn’t necessarily about hitting PR’s on the regular. In fact, if you break down the training programs that most really strong people follow, they’re only hitting an actual PR once, maybe twice per year. And that’s even a stretch.

Should you max out every workout?

Maxing out does have a time and place, but for the vast majority of people looking to get fit and healthy at the gym, it’s not necessary and could lead to stalled progress or serious pain and injury. Spend more time getting in enough quality reps using weights in the 70-85% range of your one-rep max.

How many reps can you do at 85% 1RM?

At 85%, the optimal number of reps is 12, with the rep range being 2-4 reps. What that means is that you can do 6 sets of 2, 3 sets of 4, 4 sets of 3, etc, any set and rep range that keeps the total number of reps to 12, within that exercise.

How often should you 1 rep max?

every 3-4 months

So how often should you max out lifting weights? If you are building to a 1 rep max you should only max out every 3-4 months. However, there are different ways to “max out”, each with their own recommendations. Maxing out, in any capacity, on a regular basis will often lead to injury and decreased performance.

What percent of your max is 3 reps?

Repetition Percentages of 1RM

Repetitions Percentage of 1RM
2 97%
3 94%
4 92%
5 89%

What does 80% 1RM mean?

Repetition maximum is often expressed as 1RM or one-repetition maximum. This indicates the heaviest weight you can lift with maximum effort in a single repetition. A 1RM is your personal weightlifting record for a squat, deadlift, or any other weightlifting exercise.

How much of my 1 rep max should I lift?

To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps. To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps. To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps.

How many reps should you get at 80% max?

Using 80% of a 1RM may result in 7, 8, 9, or 10 reps. The only thing that matters is what performance was obtained at that point in time and how you build on that performance. Rep ranges can be varied for different cycles such as heavy, moderate or light resistance training protocols.