T Nation

50% Method, How to Go About It?


What percentage of my 1RM do I use for the 50% method?

And could you please explain how to do it (how many sets, etc.)?



There’s no set percentage method. Since the built in goal is to get half as many reps as you did on the first set, I like to select a weight for the first set that allows me about 12-15 reps. Then shoot for 6-8 on the 50% set. I only do the “2” sets.


How long do you rest between sets?


60 seconds.


Thanks, Paul.


Thank you!