Why Lifting At 70% Gets Better Gains Than Lifting At 99%

:The Power of Precision @ RPE7:

In the world of fitness and strength training, there's often a huge belief that pushing yourself to the absolute limit is the key to maximum gains.

What if we told you that sometimes less is more?

We swear by the power of precision, and lifting at 70% rules the roost over that 99%.

Let's delve into why this approach gains better results for your body and overall performance.

Understanding the Concept:

To comprehend why lifting at 70% can trump lifting at 99%, we need to understand the principles of intensity and adaptation.

Lifting at 99% of your maximum effort certainly has its place, especially in strength competitions or during specific phases of training.

However, constantly subjecting your body to such extreme loads can lead to burnout, injury, and plateauing progress.

The 70% Rule:

The 70% rule, which suggests that lifting at around 70% of your maximum effort (or RPE7) provides the optimal balance between intensity and recovery.

This percentage allows you to challenge your muscles & joints sufficiently to stimulate growth and adaptation without over-stressing your body.

The keys here in olympic lifting apply to 'never miss'... ie. if you never miss a lift, you're at the right weight (until comp day anyway).

Lifting at 70% allows you to maintain consistent progress over the long term.

By avoiding the constant strain of lifting at 99%, you reduce the risk of overtraining and injury, enabling you to stay on track with your fitness goals.

When lifting at sub-maximal loads, you have the opportunity to focus on perfecting your technique and movement patterns. This attention to detail not only reduces the likelihood of injury but also enhances overall effectiveness of the exercise.

The Big Kicker:

Fitness is a journey, not a sprint.

Lifting at 70% promotes a sustainable approach to training that you can maintain for the long haul.

Consistency is key, and by avoiding the pitfalls of constantly pushing to your limits, you set yourself up for success in the long run.

Wrapping It Up:

In the chase for fitness and strength, it's easy to get caught up in the mentality of always pushing harder, lifting heavier, and going all out.

However, sometimes the most effective approach is the one that emphasises precision over intensity.

Play the long game... it's a healthier one ;)