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Source: Journal Strength & Conditioning Research
Summary:
Studies were analyzed regarding which programs are most effective for maximal strength gains
Studies chosen examined competitive athletes only
Maximal strength gains were found at a mean training intensity 85% of 1 rep maximum, 2 days per week, and 8 sets per muscle group
Comment:
This analysis shows the most effective program indicated for competitive athletes wanting maximal strength, and may not be as effective for other groups or other goals.
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