1. Lift heavy
Lifting heavy (greater than 90% of your one-rep max 1RM) will improve strength by recruiting what are called high-threshold motor units. The muscle fibers associated with these motor units have the most potential for increasing strength. However, they fatigue quickly. Maximal lifting is best applied to multijoint exercises (e.g., squats, deadlifts, presses, and pulls). Even though the weight is heavy, your intent should be to move the weight as fast as possible. This will ensure you’re recruiting as many fast-twitch muscle fibers as possible.
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