What type of exercise is best for producing muscle strength?

    Researchedby:
    Kamal Patel
    Last Updated: October 25, 2023

    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]

    References

    1. ^Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso RMuscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis.Appl Physiol Nutr Metab.(2022-Apr)
    2. ^Pedro Lopez, Regis Radaelli, Dennis R Taaffe, Robert U Newton, Daniel A Galvão, Gabriel S Trajano, Juliana Teodoro, William J Kraemer, Keijo Häkkinen, Ronei S PintoResistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysisMed Sci Sports Exerc.(2020 Dec 26)
    3. ^Grgic J, Schoenfeld BJ, Orazem J, Sabol FEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci.(2022-03)
    4. ^Hickmott LM, Chilibeck PD, Shaw KA, Butcher SJThe Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.Sports Med Open.(2022-Jan-15)
    5. ^Gantois et alThe effects of different intra-set velocity loss thresholds on lower-limb adaptations to resistance training in young adults: A systematic review and meta-analysis(2021-06)
    6. ^DE Camargo JBB, Brigatto FA, Zaroni RS, Trindade TB, Germano MD, Junior ACT, DE Oliveira TP, Marchetti PH, Prestes J, Lopes CRManipulating Resistance Training Variables to Induce Muscle Strength and Hypertrophy: A Brief Narrative Review.Int J Exerc Sci.(2022)
    7. ^American College of Sports MedicineAmerican College of Sports Medicine position stand. Progression models in resistance training for healthy adultsMed Sci Sports Exerc.(2009 Mar)