An experienced lifter prioritizes maximal strength and has adequate recovery. Which main-work prescription best matches the goal?
- A≥85% 1RM, ≤6 reps per set, 2–5 min rest
- B67–85% 1RM, 6–12 reps per set, 30–90 s rest
- C≤67% 1RM, ≥12 reps per set, ≤30 s rest
- D≥85% 1RM, ≤6 reps per set, 30–60 s rest
Show answer and explanations
Answer
A
NSCA guidelines for maximal strength: loads of at least 85% 1RM for 6 or fewer repetitions, 2 to 6 sets, with 2 to 5 minutes of rest so each set is performed with high force.
B
This is the NSCA hypertrophy range.
C
This is the NSCA muscular-endurance range.
D
The load and repetitions fit, but 30 to 60 seconds is too little rest to repeat heavy sets at high quality; strength work uses 2 to 5 minutes.
A
NSCA guidelines for maximal strength: loads of at least 85% 1RM for 6 or fewer repetitions, 2 to 6 sets, with 2 to 5 minutes of rest so each set is performed with high force.