Your one-rep max is the amount of weight you could do on a lift for only one repetition—essentially, the heaviest amount you can handle. If you don’t know your one-rep max, and don’t want to ...

This targets those fast-twitch muscle fibers, allowing you to lift at 75 to 90% of your one-rep max. Don’t forget to rest for 2 to 5 minutes between sets to recover fully. Now, if muscle growth ...