Which of the following ranges are needed to achieve maximum power when using 55-85% of 1RM?

a) 3-5 reps, 3-5 sets

b) 3-5 reps, 1-2 sets

c) 1-2 reps, 1-2 sets

d) 1-2 reps, 3-5 sets

d) 1-2 reps, 3-5 sets

Explanation:

In training session there is always a progressive set, rep, and loading protocol which is needed to build-up maximum strength.

Now, the range that is set to achieve maximum power when using 55-85% of 1RM is 1-2 reps, 3-5 sets. This is so because most extreme power can happen somewhere getting ready to 55% and 85% of the 1 RM.

When a trainee choose let say for example, 1 repetition maximum (1 RM), to obtain the maximum power, its advisable to:

Cut that # in half

Add 1-2 rep

Perform 3-5 sets of this #; and

Rest 1-2 minutes between sets.