T Nation

Max Time with 90% of Lift


Hey Christian,

I would like to know what you would recommend in a scenario where I'm trying to focus on the strength of two main lifts: Front squat & Push press.

I figured I would spend as long as effective @ 90% of my determined max and add 5 lbs every 4th week for as long as possible.

My question is how at 90% before I should either down shift to a lower percent, change exercises, or call it a day? I was thinking something similar to your density with 80% couldn't be too far off base(max 10 mins?) but I realize the higher intensities may require modification of the application.

Any input would be greatly appreciated!



I've used the 90% for time, often times I would:

1) Ramp up to 1RM

2) Perform 10 total reps with 90% (or as many reps as possible in 4 or 5 minutes)

3) Perform 30 total reps with 80-85% (or as many reps as possible in 8 or 10 minutes)


Approximately how much rest do you take between 2) and 3) , CT? Thank you!