To develop strength, challenge the muscle to produce more force with high loads, generally above 85% of one-rep max for trained individuals.

“So in general, the only way to use these big chunks of your muscle, which are incredibly important for aging by the way... Okay, so if that being said, the only way to develop strength is then to challenge the muscle to produce more force. Specificity matters, right? So we have size principle to help understand this. So the adaptation you get, or the result of your training, is going to be a reflection of the demand that you imposed. So if you want to get stronger, you need to impose a demand of strength, not repetitions. So this has to be, the load has to be very high. In general, you're probably looking at above 85% of your one rep at max.”

“to get stronger first of all you need to lift weights that are heavy enough and uh if you're looking about percentages of one R Max we're looking at like 75 to 85 typically if you go to light you don't make the impression on your nervous system and it's just not specific enough if you go to heav very quickly you're just going to burn yourself out and uh so pretty much like it's a weight That's Heavy enough to respect and light enough not to fear and second of all and this is very surprising is you only do about half or fewer reps that you possibly could do so for example let's say that you're lifting 80% of your one rep max and let's say that you're able to do eight reps maximum with it that's your that we're just fairly fairly common well you're only going to do about three uh three to four reps per set and that's it”

“So, in general, the only way to use these big chunks of your muscle, which are incredibly important for aging, by the way. One of the major problems we have with aging developing or development of aging related issues with muscle is the fact that we lose fast switch fibers preferentially and then we have major problems as we go down the line because we've lost a big chunk of our strength and size. So you want to make sure these fibers stay alive and intact. So if that being said the only way to develop strength is then to challenge the muscle to produce more total force. So if you want to get stronger you need to impose a demand of strength not repetitions. So, this has to be the load has to be very high. Um, in general, you're probably looking at above 85% of your winter rep at max. If you're moderately trained, maybe 75%.”

“The only differentiator to pay attention to between power and strength is intensity. So, if you want strength, this is now 85% plus of your max, right? If you want power, it needs to be a lot lighter because you need to move more towards the velocity end of the spectrum because power is strength multiplied by speed.”

“five is that 80 is that 85% of typically one RM that you do five for it”

“to get up to about an 85% or more of your one rep max which again is the maximal amount of weight you can lift for one rep and um that's the strength training and so oftentimes you're going to do fewer reps than you would if you were not strength training and you're going to you're going to require a longer recovery so Dr shonfeld mentioned between two to five minutes depending on the weight that you're lifting depending on how you feel”

“strength training in general — is mostly is mostly where you're lifting heavier and doing the lower volume right so I think Dr shenfeld mentioned — um you want to when you're when you're doing strength TR you're going to get up to about an 85% or more of your one rep max which again is the maximal amount of weight you can lift for one rep and — that's the strength training and so oftentimes you're going to do fewer reps than you would if you were not strength training and you're going to you're going to require a longer recovery so Dr shonfeld mentioned between two to five minutes depending on the weight that you're lifting depending on how you feel”