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Michael Behringer
Michael Behringer
sportanalytix.com is your absolutely free online training log and analysis-tool.
You are working out regularly and want to keep record of your training and fitness data? sportanalytix.com is the right place for you to be! Don’t leave your success to chance.

Use sportanalytix.com to control your personal success and for managing your training sessions like a professional athlete. Plenty features for analyzing your data, just like our chart view, makes you stay on top of things. Keep track of your increasing endurance capacity, your loss of body fat and recognize immediately if there are any overtraining symptoms that must be dealt with.

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News

How much effort is needed for maximum strength gains?

13.05.12 · The effort-to-benefit ratio depends on training status.

One of the most frequently asked questions in the gym is related to the intensity needed to achieve maximum strength gains. The answers given, are usually based on antiquated assumptions from bodybuilders of the early 1980's. But what does the scientific literature tells us today about this effort-to-benefit ratio?

Peterson et al. 2005 reviewed two meta-analytical investigations that studied the dose response relationship of resistance training. These two meta-analyses included 177 studies and 1,803 effect sizes. The review revealed that recreationally trained non-athletes elicit highest strength gains when working out twice per week at a mean intensity of 80% of the 1RM and 4 sets per muscle group. By contrast, athletes should use 85% of their individual 1RM and a volume of 8sets per muscle group. Interestingly, the optimal training frequency per week turned out to be the same of that mentioned for non-athletes.

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