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  1. #1
    Registered User MuayB96's Avatar
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    Overload threshold for strength training?

    So the overload threshold for hypertrophy is sufficent volume 10-20 set per muscle group a week, at high enough effort 1-4 rir, then you look for performance increases over time as you grow bigger.


    But for strength, what is the main overload threshold? I know that being close to failure dont matter so much for strength adaptations, but you should train at lower rep range with heavy weights.

    Is strength and hypertrophy adaption pretty similar? For hypertrophy you see performance increases because you get bigger muscles and that makes you be able to increase load and reps.

    But for strength, what drives performance increases? is it mostly neural adaptations?
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    So long as you have heavy single practice.
    You can go ss low as 75%~ for a bunch of doubles for example providing you use maximal concentric intent and make extremely good strength gains.

    Obviously it's more nuanced.. As are the hyp guideline you quoted.
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    Originally Posted by MuayB96 View Post
    So the overload threshold for hypertrophy is sufficent volume 10-20 set per muscle group a week, at high enough effort 1-4 rir, then you look for performance increases over time as you grow bigger.


    But for strength, what is the main overload threshold? I know that being close to failure dont matter so much for strength adaptations, but you should train at lower rep range with heavy weights.

    Is strength and hypertrophy adaption pretty similar? For hypertrophy you see performance increases because you get bigger muscles and that makes you be able to increase load and reps.

    But for strength, what drives performance increases? is it mostly neural adaptations?
    Yes, mainly neural, and you would be better off with higher intensity (more weight) and lower reps if strength is the main goal.
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    Registered User MuayB96's Avatar
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    If going from training at 75% of 1RM up to 90% of 1RM over a period, would this be progressive overload? Or do have to set new prs to be overloading for strength?
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