The advice for aspiring bodybuilders looking to build muscle mass is to load up enough resistance to perform 6 to 8 reps per set. If developing peak power is your goal, a study published in the Journal of Strength and Conditioning Researchoffers some valuable insight to college-aged lifters.
Scientists recruited 19 student athletes and had them perform 3 reps of power cleans while standing on a force platform to record power output. Loads varied from 30%, 40% and 50% of one rep max (1RM) all the way up to 60%, 70% and 80% of 1RM. Peak power output occurred at 70% 1RM. But using resistance equal to 60% or 80% of 1RM was not significantly different.
True Strength Moment: If your goal is to elevate your peak power, work power cleans between 60% and 80% of your 1RM. Remember to adjust the load accordingly once your 1RM increases for any given exercise. To stay on top of your game, check out today’s Performance Blog post at ABBperformance.com and see how dehydration affects sports performance.