T Nation

Staying Above 80% Max


#1

I understand that getting bigger is about the right combination of training/diet/rest. But when it comes to training, what really makes you grow? My question is does one need to train above the 80% max in order to see size gains or pushing himself hard with a little lower weights 960-80 % max range) and higher reps will do just fine? Or is it all about progressive overload?


#2

It's all about progressive overload.


#3

Progressive overload of both resistance and food.

It doesn't matter if you're lifting 60% of your max or 80% of your max right now, as long as you are lifting MORE next time.


#4

Don't stick to any one weight or rep range. You can benefit anywhere between 3-12 reps of most exercises, some up to 15+ on legs. Train with something for a while, enough to make progress but not get your body too used to it, then change to something else.