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Do experienced lifters have to train harder than beginners to build muscle?
To answer your question with one word, definitely. To provide you with an explanation let me draw on a recent paper written by sports scientists at Arizona State University. These researchers assessed over 140 weight lifting studies to obtain insights into the differences between effective strength training programs for beginners and experienced weight lifters.
The researchers used a statistical technique called a meta analysis to determine the most effective components of strength training programs for beginners and experienced athletes. Their results revealed one big difference between novice and experienced trainers.
Results revealed that as long as beginners used at least 60% of there 1-rep’ maximum (1RM), they experienced gains in strength and muscle size. However, advanced lifters need to use very heavy loads to keep making strength and muscle mass gains. Results showed that experienced bodybuilders need to use near maximum loads (at least above 80% of their 1RM) to keep improving. An experienced lifter was defined as one that had been training consistently for more than two years.
Once you’re passed the novice stage, it appears that a high intensity approach that’s outlined in Max-OT involving maximum overload is essential to keep making improvements to your physique.
Source: Med Sci Sports Exerc
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