Muscle Building Routine (75% 1-RM)

Plan Details

The Muscle Building Routine (75% 1-RM) routine by JefitTeam is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Scientific research published in 2021 from a group at the University of Cambridge showed 70 percent ... Read More

Scientific research published in 2021 from a group at the University of Cambridge showed 70 percent of one repetition maximum worked best for building muscle. Study author Eugene Terentjev said that their mathematical model suggests that loads of 70% are a more efficient method for muscle growth because too low a load will not activate titin enough, while too high a load will cause exhaustion to the muscles. The idea behind this routine is to use approximately 70% of the most weight you can handle for each of the 21 exercises in the routine. For example, if 225-pounds is the most weight you can handle on a bench press, for one repetition, then you would use about 160-pounds for your sets following your warmed-up set(s). Stray Strong, MICHAEL WOOD, CSCS Jefit Team