Depending on the goal you’re working toward, there are a number of different ways to structure a weight training workout. If you’re looking for a new program to change up a stale routine, consider the findings of a study published in the European Journal of Applied Physiology.

In random order, 34 men with weight training experienced were assigned to use a specific workout twice a week for 6 weeks. The strength workout was 4 sets of 6 reps using 85% of one rep max (1RM) with 900 seconds of total rest. The hypertrophy workout was 5 sets of 10 reps using 70% 1RM with 360 seconds rest. Cluster 1 consisted of 4 sets of 6/1 reps using 85% of 1RM with 1,400 seconds rest and cluster 2 was 4 sets of 6/1 reps using 90% of 1RM with 1,400 seconds of rest.

Compared to measurements taken before the intervention, the strength workout improved 1RM by an average of 12% and the cluster 2 routine racked up 13% more 1RM strength. These programs also provided more time under tension and greater impulse generation. For comparison, 1RM strength gains were 8% with the hypertrophy workout.

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