Heavy-Load Squats Recruit More Motor Units Than Light-Load Squats to Failure

Motor units are trained in direct proportion to their recruitment (activation). Bill Kraemer and colleagues from The Ohio State University found that motor unit activation, as measured by peak EMG amplitude, was greatest when training at 90 percent of one-repetition maximum (1RM) to failure, compared to training at 70 percent or 50 percent of 1RM to failure. Maximize strength and hypertrophy by using heavier loads. (Journal Strength Conditioning Research, published online August 10, 2015)

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