Science-Based Weight Training – The Mission

Recommendation: Train to momentary muscular failure in order to recruit all possible muscle fibers. Do not train to a set number of repetitions.

Recommendation: Select a weight of 80%RM and do reps to failure, which is optimal for strength, muscular endurance, and bone density.

Recommendation: Lift slowly enough to maintain muscular tension. In extreme cases, this may be 10 seconds up, 10 down, though that doesn’t appear to be necessary. I use a cadence of 4–5 seconds up, same down.

Recommendation: Select your own rest interval for muscle growth. Use short rest intervals for cardiovascular conditioning.

Recommendation: Single set training appears to be as effective as multiple sets for muscle growth. There’s little scientific evidence for a recommendation as to frequency of training.

If I had to pick a single one of the above recommendations to emphasize, it would be intensity of effort, which appears to be the single most important aspect in attaining growth in strength and size.