In accordance with the principle of specificity — which states that training adaptations are specific to the demands imposed on the body — heavy loads (≥ 80% of 1RM) are superior to lighter loads for increasing 1RM strength.[1][2] Training to muscular failure (i.e., the point at which another concentric repetition cannot be completed with proper form) is not necessary to increase muscle strength.[3] In fact, ending each set a few reps shy of failure appears to be superior to training to failure for maximizing gains in 1RM strength.[4][5] Also, rest intervals between sets should be at least 3 minutes.[6][7]
What type of exercise is best for producing muscle strength?
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•Last Updated: May 16, 2025
To increase muscle strength, it is recommended to use heavy loads (≥80% of 1-rep maximum) and to end sets a few repetitions before failure rather than training to failure. Additionally, rest intervals between sets should be at least 3 minutes for optimal gains.