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One of the most basic questions of strength training is whether it's better to work out with more weight or more reps. Here, we give an answer.
It is based on ideas from the 1940s and 1960s called 10/10 "muscle contraction with measured movement" and implemented using fixed weight Nautilus machines. In more recent times, such "Time Under Load" ideas have seen a renaissance with Dr Doug McGuff's best selling Body by Science.
At the end of four years, Milo was lifting a full-grown bull onto his shoulders. [3] The method was developed by Thomas Delorme, M.D. while he rehabilitated soldiers after World War II. [4] At the time, most medical doctors believed that weightlifting should be avoided because any type of extreme effort was not desirable for the heart. [2]
Advocates of HIT believe that this method is superior for strength and size building to most other methods which, for example, may stress lower weights with larger volume (sets x reps x weight). As strength improves with high-intensity training (HIT), the weight or resistance used in the exercises should be gradually increased over time.
Some trainers calculate training volume using the time under tension (TUT), namely the time of each rep times the number of reps, rather than simply the number of reps. [20] However, hypertrophy is similar for a fixed number of repetitions and each repetition's duration varying from 0.5 s - 8 s.
Common set & rep schemes are based on a percentage of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set. [136]
Weight class Year Hometown/Team Total Gabe Chhum 61 kg 2023 Max Kane Barbell 270 kg Hampton Morris 67 kg 2023 Unaffiliated 298 kg Travis Cooper 73 kg 2023 Rising Tide Weightlifting 309 kg Edward Ginnan 81 kg 2023 Myriad Weightlifting 321 kg Brandon Victorian 89 kg 2023 Blue Wave Weightlifting 342 kg Layne Palm 96 kg 2023 Bexar Barbell 334 kg