Maximize Your Strength

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Which muscles are primarily involved in the deadlift exercise?

Biceps and triceps

Quadriceps and calves

Pectorals and deltoids

Hamstrings and glutes (correct)

What are the four basic demands in the deadlift exercise?

Extend the elbows, extend the hips, extend the knees, hold onto the bar

Flex the spine, flex the hips, flex the knees, release the bar

Extend the spine, extend the hips, extend the knees, hold onto the bar (correct)

Flex the elbows, flex the hips, flex the knees, release the bar

What is the main purpose of training for maximal strength?

To enhance power

To improve flexibility

To increase the ability to apply force maximally (correct)

To increase endurance

What is the term used to describe the sequence of processes that occur during and after training, causing improvement and increases in size and strength?

Stimulus-Recovery-Adaptation (SRA) Signup and view all the answers

Are there different types of maximal strength?

Yes, there are multiple types of maximal strength. Signup and view all the answers

What are the three components of the Stimulus-Recovery-Adaptation (SRA) model?

Stimulus, adaptation, recovery Signup and view all the answers

Which of the following is NOT one of the main muscles involved in the deadlift exercise?

Quadriceps Signup and view all the answers

What is the term used to describe the ability to apply force maximally, in a single action, under particular conditions?

Maximal strength Signup and view all the answers

What are the general principles of the deadlift exercise?

Extend the spine, extend the hips, extend the knees, hold onto the bar Signup and view all the answers

What is the purpose of the posterior chain tension in the deadlift exercise?

To stabilize the spine Signup and view all the answers

Which type of training frequency appears to result in greater muscular strength gains?

High training frequency Signup and view all the answers

What is the recommended starting point for the number of sets per exercise per session?

2-4 sets Signup and view all the answers

Which rest interval length appears to lead to superior strength gains?

Long rest intervals (3 minutes or more) Signup and view all the answers

What is the relationship between volume and strength gains?

Higher volume leads to better strength gains Signup and view all the answers

What type of load results in larger muscular strength improvements?

High-load resistance training (80% 1RM or 8 RM) Signup and view all the answers

Which set configuration is more effective in promoting muscular strength adaptations?

Both cluster-set RT and traditional-set RT are equally effective Signup and view all the answers

What is the relationship between proximity to failure and strength gains?

Closer proximity to failure leads to better strength gains Signup and view all the answers

What is the relationship between training volume and resistance training frequency on muscular strength gains?

Higher training volume leads to greater muscular strength gains regardless of frequency Signup and view all the answers

Which author/researcher recommends training for maximal strength?

Barbell Medicine Signup and view all the answers

Which type of training load is considered low-load resistance training?

15 RM Signup and view all the answers

Which type of adaptations are primarily related to early-phase resistance training?

Neural improvements Signup and view all the answers

What is the most effective number of sets per exercise for maximal strength gains according to a meta-analysis?

Performing 2-3 sets/exercise Signup and view all the answers

How many sets per week were found to promote significant lower-body strength and hypertrophy adaptations in resistance-trained males over 12 weeks?

22 sets per week Signup and view all the answers

What is the minimum effective training dose required to increase 1-repetition maximum (1RM) strength in trained men?

A single set of 6-12 repetitions Signup and view all the answers

What is the recommended training frequency for trained individuals following a minimal effective dose approach?

Three times per week Signup and view all the answers

What is the recommended range of repetitions for accessory exercises in the context of minimal effective dose training for powerlifters?

6-10 repetitions Signup and view all the answers

What is the recommended range of loads for powerlifters performing autoregulated single repetition sets?

Above 80% 1RM Signup and view all the answers

What is the recommended Rate of Perceived Exertion (RPE) for powerlifters performing autoregulated single repetition sets?

RPE of 7-9 Signup and view all the answers

What is the recommended range of sets per week for powerlifters utilizing the minimal effective dose approach?

3-6 sets per week Signup and view all the answers

What is the recommended training frequency for powerlifters utilizing the minimal effective dose approach?

Twice per week Signup and view all the answers