Maximal strength training

Maximal strength training aims to develop the highest possible strength potential – that is, the maximum weight that can be lifted in a single repetition (1RM). It is usually performed with very heavy weights (85–100% of 1RM), 1–5 repetitions per set, and long rest periods.

The high mechanical load primarily activates fast-twitch muscle fibers (Type II fibers) and improves neural control. Maximum strength also forms the basis for power training and can increase the effectiveness of hypertrophy training, as a higher level of strength allows for the use of heavier training loads.