Maximising strength and muscle growth

Strength/power training

Strength/power training is about making the muscle more efficient.
- You can train this quite often because it is non-fatiguing
Stay within the 1-3 rep range and take long breaks in between
It might feel like you should do more, but you really want to be as fresh as you can
The 3 by 5 approach to strength/power training
- for 3 to 5 days
- pick 3 to 5 exercises
- do 3 to 5 sets
- and rest 3 to 5 minutes in between
Still want a 3 to 5 % increase each week
You want to be at least 70% of your 1 rep max or higher for strength training
Select big compound movements. Exercises that are multi joint.
Go for about 5 weeks or so and then do a deload

A rep range anywhere from 5 to 30 reps
- but stay in the 8-15 reps.
You can trigger both strength and hypertrophy adaptations by staying in the middle of the two, so like 5-10 reps
Get close to failure or failure
Hit 10-20 sets per week
Rest for 30s to 3/4 mins
Progress 3 to 5% per week
- progression here may just not be weight, it could time under tension or repetitions
It's worth introducing some variation here because your smaller muscles might fail before your main ones, so switching exercises will help
- But try to avoid plyometrics and olympic style lifts
To grow, you also have to sleep more, make sure you are eating alright and that you aren't too stressed out in other parts of your life