The traditional technique used when weightlifting is to determine the maximum amount you can lift one time—called your “one-rep max”—and walking that back by a certain percentage in order to complete multiple reps and sets, based on your goals. In this approach, the percentage is increased as the number of reps is decreased.is 100 pounds, you might lift 50 pounds for a set of five to six reps, then increase to 70 pounds for a set of three to five reps, and finally do just one rep at 90 percent.
Those who used velocity as a marker for their training showed greater strength increases compared to the traditional group. For example, the velocity group could lift an average of 11 pounds more on the back squat from when they started, despite their training loads being about nine percent less at each session.Harry Dorrell, Ph.D.
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