Popular Training Systems Adapted To Neurotype - Part 1 - German Volume Training - Thibarmy

5/12/2020 Popular Training Systems Adapted to Neurotype - Part 1: German Volume Training - Thibarmy
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POPULAR TRAINING
SYSTEMS ADAPTED TO
NEUROTYPE – PART 1:
GERMAN VOLUME TRAINING
Articles Muscle gain Neurotyping / 28 November, 2017 /
By Christian Thibaudeau
German Volume Training, or GVT (10 sets of 10 reps on an

exercise), is one of the simplest yet most e ective training Privacy - Terms
https://thibarmy.com/german-volume-training-for-neurotype/ 1/25
approaches to build muscle. It has stood the test of time

since versions of it have been used for over 50 years and
has been recommended around the world by experts
such as Charles Poliquin, the German National
Weightlifting coaches, Vince Gironda, Gilles Cometti and
Pierre Roy (former Canadian national weightlifting coach,
trained the last Canadian Olympic male medalist) among
others.
But here’s the thing: if I do it (and I have tried a few times)

I will shoot myself or pick up dart throwing as a hobby. It
just doesn’t t my neurological pro le. The reps are too
high for my taste on big compound movements and the
sessions are too repetitive.
I know plenty of guys who have gotten great results from

this program, and I also know some who got weaker and
atter on it. That doesn’t mean that it’s not a solid
program, it is in fact very good. As I mentioned earlier, it
has been around for more than 50 years, and something
doesn’t last that long if it’s ine ective. But the fact
remains that it doesn’t t all the neurotypes.
Some will get great gains from it (mostly type 2Bs), some
will get better gains from this approach than from other
typical bodybuilding programs (type 3 for example), some
will stagnate after 2 weeks (if they can make it that far),
and some will even lose strength and maybe muscle
mass. It all depends on your type.
In this article, I will show you how to modify GVT to t

your own pro le. Understand that in many cases it will not
look like the actual GVT because it may not be as simple
as changing the reps, tempo or rest intervals; sometimes
it will require changing the structure. But in all cases, it
will respect the basic principles of GVT as much as
possible.
BASIC GVT PRINCIPLES
GVT is very straight forward. It’s basically doing 10 work

sets of 10 reps with the same weight on 1-2 exercises per
session. The 10×10 system has been recommended by
many authorities, each having their own version of the
Privacy - Terms
system. For the sake of simplicity, I will stick to the most
widely used version of the system, the GVT approach

recommended by my rst mentor Charles Poliquin
(www.strengthsensei.com).
Charles’ system uses four exercises per session, two of

them being done using the 10 x 10 loading scheme. And
the two other ones using 3-4 sets of 6-12 reps depending
on the goal and phase. Charles has published variations
of the system but this is the original one. The exercises
are done in antagonist pairs and 60-90 seconds of rest
are used between exercises. The load used for the 10×10
exercises starts at 60% and you are only allowed to add
weight when you can complete all 10 sets of 10 reps with
the same weight. Charles also recommends utilizing a
fairly slow tempo, especially on the eccentric where he
normally recommends a 4s count.
A typical GVT session would look like this:
A1. Dumbbell bench press 10 x 10 / 4010 tempo
75 sec rest
A2. Chest supported T-bar row 10 x 10 / 4010 tempo
75 sec rest
B1. Dumbbell incline press 3 x 10-12 / 3020 tempo
60 sec rest
B2. Neutral grip pull-ups 3 x 10-12 / 3020 tempo
60 sec rest
GVT is based on the following principles:
. Maximum ber fatigue through a high volume of the

same pattern
By repeating the same movement over and over (100

total repetitions), you rapidly accumulate fatigue in the
bers recruited initially. So, with each set you must recruit
more and more bers. YES, the same e ect (recruiting
more bers) can be accomplished by doing fewer sets of
more exercises. The main di erence is that by using the
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same movement, you are increasing the number of

recruited bers not because you are changing the
movement but because you don’t have a choice! For
example, if you do 3 sets of bench press and then move
on to the incline press for 3 sets, you might involve new
bers before the rst ones were fully fatigued. With GVT
you recruit new bers because the initial ones are too
fatigued. The overall response is that for the same
amount of work, you have created a more thorough level
of fatigue on your bers, and this might induce more
hypertrophy.
. Neurological gains from repeating the same

movement frequently
By repeating the same movement over and over you get

more practice which can help you improve the
neurological factors involved in lifting the weights. So
even though traditional GVT is not a strength program, it
can contribute to making you stronger in the long run by
improving neural e ciency on the lifts you are using.
Speci cally, you will improve inter and intramuscular
coordination as well as technique. One caveat though, is
that if you practice a faulty technique you can also rapidly
engrain bad motor patterns. This is why it is important to
emphasize proper lifting form when using an approach
like GVT. Some people allow themselves to get sloppy,
especially on the later sets, just so that they can
complete the reps. This is a big mistake with this training
system.
. The use of high yield exercises
The original GVT uses mostly big multi-joint movements

for the 10×10 exercises, the exception being using leg
curls paired with squats (instead of a RDL for example).
This is understandable because doing 10×10 of
alternating squats and deadlifts would destroy your lower
back fast.
. Using antagonist pairings (at least if you use the

most popular version of GVT)
Not all 10×10 systems use antagonist pairings (I have

even seen a circuit of 6 exercises done with a 10×10 Privacy - Terms
scheme!) but we are focusing on the most popular one

here. Charles is big on antagonist pairing because it does
seem to provide a neurological advantage, allowing you
to perform better (lift more weight). However, not all
neurotypes will be potentiated with antagonist pairings.
While it can be extremely e ective for some neuro-types
(1B, 2A and 2B), it won’t be optimal for others (1A and 3).
To me, the most important element of GVT/10×10 is the

high number of repetitions of the same exercise. This is
what causes the high muscle ber fatigue. That fatigue
will be superior than recruiting more bers via changing
exercises because in the latter case you change ber
recruitment not because you have fully fatigued the initial
muscle bers but because you are doing a di erent
movement. As such, you will impose some fatigue on
more muscle bers but you might not reach a high
enough level of fatigue in the recruited bers to get
maximum growth. With GVT you are recruiting more
bers because you don’t have a choice: the initial bers
have too much fatigue to be able to do the job.
Note that I designed a system based on the same basic

principle: The layer system. Two of its variations can be
found here: https://www.t-nation.com/workouts/layer-
system and here: https://thibarmy.com/boost-lift-fast-
strength-layers/
ADAPTING GVT TO YOUR NEUROTYPE
If you are a Type 1A the traditional GVT will not be

adequate for you at all. Type 1A are built for high
frequency, very intense but short workouts. They are not
well suited for antagonistic pairing, doing better when
they can do all sets of an exercise in a row and requiring
more rest between sets to avoid releasing too much
adrenalin.
For a Type 1A, GVT uses too much volume, not enough
intensity, too little frequency, and antagonist pairings
which are not adequate. In other words, not a single
parameter of GVT is adequate for a type 1A! Well, the only
thing that they can do is the repetitiveness; they can
Privacy - Terms
handle doing few exercises in a session if it stimulates

their nervous system.
We cannot apply GVT as is for Type 1As. As a matter of

fact, it will even be hard to modify it enough to make it
palatable/e ective for a Type 1A. Instead, we need to
simply apply the most important principle of GVT: doing a
high number of repetitions of the same exercise.
However, we will need to increase the load, which means
decreasing the volume.
For a Type 1A, the equivalent of GVT would be Giant

clusters. In a Giant cluster, the goal is to do a total
number of reps with a given weight. While you should get
to that number as fast as possible, the smarter strategy
(especially for a Type 1A) is to stop about 2 or 3 reps short
of failure on all the micro sets and take a decent amount
of rest between sets… up to 60-75 seconds (which seems
short for a Type 1A, but since they are not going to failure
it will be ne).
I recommend the following parameters:
Starting Intensity: 85% of your max
Volume: 30 total reps
Tempo: Slow eccentric (4-5 seconds) and normal

concentric
Progression key: When you can complete the 30 reps in

less than 10 minutes you add 10lbs for your next session.
You would do two such lifts in a workout and maybe a

third, minor exercise to x a weak point in one of the two
main lifts of the day. This third exercise would be done for
3 sets of 6-8 reps. Ideally, a Type 1A would train 6 days a
week using a push/pull/leg split. So, each lift would be
done twice times per week for a weekly volume of 60
reps.
The three workouts might look like this:
DAYS 1 & 4 – PUSHING
A. Bench press Privacy - Terms
30 total reps with 85% (good strategy is sets of 3-4 reps)
4-5 sec eccentric
B. Military press
4-5 sec eccentric
C. Top half bench press from pins
3 sets of 6-8 reps
DAYS 2 & 5 – PULLING
A. Chest-supported T-bar row
Hold peak contraction 2 sec, controlled but not slow

eccentric (2-3 sec)
B. Neutral grip pull-ups

eccentric (2-3 sec)
C. Barbell curl
3 sets of 6-8 reps
DAYS 3 & 6 – LOWER BODY
A. Front squat
4-5 sec eccentric
B. Deadlift
3 sec eccentric Privacy - Terms
C. Leg curl
3 sets of 6-8 reps
If a Type 1A can only train 5 days a week I would simply

roll through the workouts. For example:
Week 1
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: OFF
Friday: Push
Saturday: Pull
Sunday: OFF
Week 2
Monday: Legs
Tuesday: Push
Wednesday: Pull
Thursday: OFF
Friday: Legs
Saturday: Push
Sunday: OFF
Etc.
If the individual can only train 4 days a week, I would

switch to a push+quads / pull+posterior chain split. This
would mean replacing the assistance exercise by a lower
body exercise:
DAYS 1 & 3 – PUSHING / QUADS

Privacy - Terms
A. Front squat
4-5 sec eccentric
B. Bench press
4-5 sec eccentric
C. Military press
4-5 sec eccentric
DAYS 2 & 4 – PULLING / POSTERIOR CHAIN
A. Deadlift
3 sec eccentric
B. Chest-supported T-bar row

eccentric (2-3 sec)
C. Neutral grip pull-ups

eccentric (2-3 sec)
If you are a Type 1B, GVT is also far from what your
neurotype does best on, but some elements are
applicable:
GVT elements NOT optimal for type 1B
. Intensity (1B requires heavier loads than 60%)

. High reps on big lifts (the most a 1B should do on a
big lift is 5-6 reps per set)
Privacy - Terms
. Slow tempo (1Bs need to be able to utilize the

stretch re ex and trying to accelerate the
concentric)
. Repetitiveness; always doing the same thing
GVT elements adequate for Type 1B
. Antagonist pairings
. Fast pace
. Focus on big compound lifts
With a Type 1B, we need to decrease the reps per set to

3-5 reps (you will see how we do that in a moment) and
also add an element of variation. The way I recommend
doing it is both by utilising di erent methods/contraction
types and using di erent grips/stances.
1Bs should also use the following repetition type:
Eccentric: the rst 2/3 of the eccentric range of motion is

under control (not slow) and on the last 1/3 they
accelerate downward to stimulate the stretch re ex.
Turnaround: this is where you switch from eccentric to

concentric. For a Type 1B this is the most important
phase: it is where maximum force should be applied. The
objective is to be violently explosive at the turnaround
point.
Concentric: you try to accelerate as much as you can
The best workout split for a 1B is lift-speci c and you pair

one main lift with a minor antagonist exercise. You will
then do a second antagonist pair for 3 sets of 6-8 reps
each.
In an ideal world, they would train ve days a week.

Doing:
Bench press
Squat
Pull
Overhead press
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Hinge
Since pulling is key, it will also be trained on the two

pressing days.
In the main lift of the day, a Type 1B will do 10 sets of 5

reps.
Sets 1-3: using a light load, around 60%, and your regular
grip/stance focusing on being as violently explosive as
possible. If you are more advanced you can use a
di erent method for these rst three sets, here are three
suggestions:
ADVANCED METHOD 1 (chains/bands): you can use a

barbell weight of around 50% and an added 25% in the
form of chains or band resistance.
ADVANCED METHOD 2 (reactive reps): you can use

reactive repetitions: you try to accelerate as much as
possible during the eccentric, abruptly stop about 1″ from
the bottom position and explode up violently. Use 50-
60%.
ADVANCED METHOD 3 (double bounce): do your

regular eccentric, catch a powerful stretch re ex so that
the bar will go up about 1/3 of the ROM only using the
rebound, bring it back down FAST and then explode up
to complete the lift. This is one rep. Use 50-60%.
Sets 4-6: using a heavier weight, around 70-75% of the

main lift BUT using a weaker grip or stance (e.g. closer
grip on the bench)
Sets 7-10: using a heavier weight (80-85%) and your

normal grip/stance
For the minor antagonist done with the main lift you will
do 10 sets of 6-8 reps.
The workouts could look like this:
DAY 1 – BENCH PRESS
A1. Bench press

Privacy - Terms
3 sets @ 60% very explosive regular bench grip
3 sets @ 70-75% with slightly closer grip
4 sets @ 80-85% with regular bench grip
90 sec rest
A2. Face pull
10 sets of 6-8 reps
90 sec of rest
B1. Incline DB press
3 sets of 6-8 reps
75 sec of rest
B2. Bent over lateral raises (or rear delts machine)
3 sets of 8-10 reps
75 sec of rest
DAY 2 – SQUAT
A1. Back squat
3 sets @ 60% very explosive regular stance
3 sets @ 70-75% with slightly closer (or wider*) stance
4 sets @ 80-85% with regular stance
* If you are quads dominant use a wider stance, if you

are glutes dominant use a narrower stance
90 sec of rest
A2. Leg curl
10 set of 6-8 reps
90 sec of rest
B1. Bulgarian split squat

Privacy - Terms
3 sets of 6-8 reps per leg
75 sec of rest
B2. Single leg curl
3 sets of 6-8 reps per leg
75 sec of rest
DAY 3 – PULL
A1. Chest-supported T-bar row
3 sets @ 60% very explosive with regular grip (normally

parallel/neutral)
3 sets @ 70-75% with weaker grip (normally wider

pronated)
4 sets @ 80-85% with regular grip
90 sec of rest
A2. Lying DB triceps extension
10 x 6-8 reps
90 sec of rest
B1. Supinated pull-ups
3 sets of 6-8 reps
75 sec of rest
B2. Rope triceps pressdown
3 sets of 8-10 reps
75 sec of rest
DAY 4 – OVERHEAD PRESS
A1. Military press
3 sets @ 60% very explosive regular grip
3 sets @ 70-75% with slightly closer grip Privacy - Terms
90 sec rest
A2. Preacher curl
10 sets of 6-8 reps
90 sec of rest
B1. Arnold press
3 sets of 6-8 reps
75 sec of rest
B2. DB shrugs
3 sets of 8-10 reps
75 sec of rest
DAY 5 – HINGE
A1. Romanian deadlift
3 sets @ 60% very explosive regular grip
3 sets @ 70-75% with snatch grip
90 sec rest
A2. Leg extension
10 sets of 6-8 reps
90 sec of rest
B1. Glute-ham raise OR Reverse-hyper OR back extension
3 sets of 6-8 reps
75 sec of rest
B2. Standing calves raise
3 sets of 12-15 reps Privacy - Terms
75 sec of rest
If you are a Type 2A, everything works but nothing works

for a long time. In theory, you can use the traditional GVT
program, BUT Type 2A need the most variety, so doing 10
sets of the same exercises will be mind-numbing and will
lead to a loss of motivation.
Type 2A need a lot of variation especially in the form of

methods or ways to contract a muscle. In that regard,
they can combine GVT and the layer system (which are
based on the same principle). What I would recommend
for a Type 2A is a multi-methods GVT: Doing 3-4 sets of
three di erent methods on the same exercise. This will
keep the 2A interested and motivated.
I would recommend using these three methods:
Layer 1 – Working up to a 6RM in 4 sets (starting at

around 70%)
Layer 2 – Using 90% of your 6RM do 3 rest/pause sets of

10 total reps. For example, you could do 6 reps / rest 15
sec / 4 reps … or 6 reps / rest 15 sec / 2 reps / rest 15 sec
/ 2 reps, or any other mix you want. Go close to, or to
failure on the rst micro sets then take 1-2 more sets to
complete your 10 reps
Layer 3 – Using around 60-70% of your 6RM do 3 sets of

8-12 reps (shoot for 10, but if you only get 8 that’s ne and
if after 10 you have room for more, please do so) using a
slow eccentric tempo (5010 for example).
I would recommend a schedule similar to the 1B where

you train 5 days a week pairing a major lift with a
movement for a smaller antagonist.
The workouts could look like this:
DAY 1 – BENCH PRESS
A1. Bench press
4 sets Ramping from 70% to a 6RM (around 85%)
3 sets of 10 rest/pause reps @ 90% of 6RM Privacy - Terms
3 sets of 10 reps @ 60-70% of 6RM using a slow eccentric

tempo
90 sec rest
A2. Face pull
3 sets of 10 rest/pause reps @ 90% of 6RM
3 sets of 10 reps @ 60-70% of 6RM using 3 sec iso hold at

peak contraction
90 sec of rest
B1. Incline DB press
3 sets of rest/pause 6 initial reps to/close to failure / rest

15 sec / 3 more reps
75 sec of rest
B2. Bent over lateral raises (or rear delts machine)
3 sets of 8-10 reps with slow tempo
3030
75 sec of rest
DAY 2 – SQUAT
A1. Back squat

tempo
90 sec of rest
A2. Leg curl

Privacy - Terms

tempo
90 sec of rest
B1. Bulgarian split squat
3 sets of 6-8 reps per leg with slow tempo
3030
75 sec of rest
B2. Single leg curl
3 sets of 6-8 reps per leg with slow eccentric
5010
75 sec of rest
DAY 3 – PULL
A1. Chest-supported T-bar row
3 sets of 10 reps @ 60-70% of 6RM adding a 3 sec iso

hold at peak contraction
90 sec of rest
A2. Lying DB triceps extension

tempo
90 sec of rest
B1. Supinated pull-ups

Privacy - Terms
75 sec of rest
B2. Rope triceps pressdown

75 sec of rest
DAY 4 – OVERHEAD PRESS
A1. Military press

tempo
90 sec rest
A2. Preacher curl

tempo
90 sec of rest
B1. Arnold press

75 sec of rest
B2. DB shrugs
3 sets of 8-10 reps
Hold peak contraction 2-3 sec per rep
75 sec of rest
Privacy - Terms
DAY 5 – HINGE
A1. Romanian deadlift

tempo
90 sec rest
A2. Leg extension

tempo
90 sec of rest
B1. Glute-ham raise OR Reverse-hyper OR back extension

75 sec of rest
B2. Standing calves raise
3 sets of 12-15 reps
Hold stretch & peak for 2 sec
75 sec of rest
GVT is actually a very solid program for a Type 2B and

they can easily do it as originally planned with great
results.
As for those of you who are Type 3, the basic premise of

GVT is very well suited to you. Doing few exercises per
session and doing a lot of higher rep sets on the basic
lifts ts your pro le.
There are a few elements that I would change from the

original plan. The rst thing is that I would get rid of the Privacy - Terms
antagonist pairings: Type 3 do better when they can

focus on a single exercise at a time. I would also increase
the rest intervals, because energetically speaking, Type 3
can train with very short rest intervals but it might reduce
their performance and gains. Shorter rest intervals will
increase adrenalin too much which will increase their
anxiety (they already have too much of it) which will
increase muscle tightness, especially in the exor
muscles. Further, it might jack up cortisol too much since
they have a tendency to overproduce it. They will do
better on slightly longer rest intervals, and those rest
intervals should be active in that they will get better
results from doing SMR techniques (foam rolling, lacrosse
ball) or light mobility work (they are the only pro le who
should do that).
They cannot train 5-6 days a week. Normally we are

talking 3-4 days per week at most. As such, I recommend
either a lower/upper body split (4 days a week) or a
lower/upper/whole body split if they hit the gym three
times per week.
Here’s what the workouts would look like in both cases:
OPTION 1 – 4 DAYS A WEEK
DAY 1 – LOWER BODY 1
A. Front squat
10 x 10 @ 60%
4020 tempo (approximation)
2 min of rest between sets
B. Leg curl
10 x 10 @ 60%
C. Reverse hyper OR glute-ham raise

Privacy - Terms
3 x 12-15
2 min of rest
DAY 2 – UPPER BODY 1
A. Bench press
10 x 10 @ 60%
10 x 10 @ 60%
Hold peak contraction 2 sec per rep
C. Preacher curl
3 x 12-15 with slow tempo
3030
2 min of rest
A. Romanian deadlift
10 x 10 @ 60%
B. Leg press OR machine hack squat
10 x 10 @ 60%
C. Bulgarian split squat
3 x 12-15 / leg with slow tempo Privacy - Terms
3030
2 min of rest
A. Military press
10 x 10 @ 60%
B. Lat pulldown or neutral grip pull-ups
10 x 10 @ 60%
C. Lying DB triceps extensions
3 x 12-15 with slow eccentric
5010
2 min of rest
OPTION 2 – 3 DAYS A WEEK
A. Front squat
10 x 10 @ 60%
B. Leg curl
10 x 10 @ 60%
2 min of rest between sets Privacy - Terms
C. Reverse hyper OR glute-ham raise
3 x 12-15
2 min of rest
A. Bench press
10 x 10 @ 60%
10 x 10 @ 60%
C. Preacher curl
3 x 12-15 with slow tempo
3030
2 min of rest
DAY 3 – WHOLE BODY
A. Romanian deadlift
10 x 10 @ 60%
B. Military press
10 x 10 @ 60%
2 min of rest between sets Privacy - Terms
C. Lat pulldown or neutral grip pull-ups
10 x 10 @ 60%
Conclusion
There is no doubt that German Volume Training is

formidably e ective for building muscle, but there is
nothing “mystical” or “magical” in doing 10 sets of 10 reps
on an exercise. It’s not like the gain fairy bestows
hugedom on you when you hit those numbers! You have
to understand why it works: because you are doing a
large amount of work on the same exercise maximizes
muscle ber fatigue which will lead to more growth. If you
understand that principle as well as the di erence
between the neurotypes, you can adapt this great system
to any type of individual. This will lead to better growth
and more motivation.
-CT
WRITTEN BY CHRISTIAN THIBAUDEAU
Christian Thibaudeau has been involved in the business of

training for over the last 16 years. During this period, he
worked with athletes from 28 di erent sports. He has been
“Head Strength Coach” for the Central Institute for Human
Performance (of…
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‹ BACK TO THE BLOG J’aime 30 Tweet

German Volume Training, or GVT (10 sets of 10 reps on an

approaches to build muscle. It has stood the test of time

But here’s the thing: if I do it (and I have tried a few times)

I know plenty of guys who have gotten great results from

In this article, I will show you how to modify GVT to t

BASIC GVT PRINCIPLES

GVT is very straight forward. It’s basically doing 10 work

widely used version of the system, the GVT approach

Charles’ system uses four exercises per session, two of

A typical GVT session would look like this:

A1. Dumbbell bench press 10 x 10 / 4010 tempo

A2. Chest supported T-bar row 10 x 10 / 4010 tempo

B1. Dumbbell incline press 3 x 10-12 / 3020 tempo

B2. Neutral grip pull-ups 3 x 10-12 / 3020 tempo

GVT is based on the following principles:

. Maximum ber fatigue through a high volume of the

By repeating the same movement over and over (100

same movement, you are increasing the number of

. Neurological gains from repeating the same

By repeating the same movement over and over you get

. The use of high yield exercises

The original GVT uses mostly big multi-joint movements

. Using antagonist pairings (at least if you use the

Not all 10×10 systems use antagonist pairings (I have

scheme!) but we are focusing on the most popular one

To me, the most important element of GVT/10×10 is the

Note that I designed a system based on the same basic

ADAPTING GVT TO YOUR NEUROTYPE

If you are a Type 1A the traditional GVT will not be

handle doing few exercises in a session if it stimulates

We cannot apply GVT as is for Type 1As. As a matter of

For a Type 1A, the equivalent of GVT would be Giant

I recommend the following parameters:

Starting Intensity: 85% of your max

Volume: 30 total reps

Tempo: Slow eccentric (4-5 seconds) and normal

Progression key: When you can complete the 30 reps in

You would do two such lifts in a workout and maybe a

The three workouts might look like this:

DAYS 1 & 4 – PUSHING

A. Bench press Privacy - Terms

30 total reps with 85% (good strategy is sets of 3-4 reps)

4-5 sec eccentric

30 total reps with 85% (good strategy is sets of 3-4 reps)

4-5 sec eccentric

C. Top half bench press from pins

3 sets of 6-8 reps

DAYS 2 & 5 – PULLING

A. Chest-supported T-bar row

30 total reps with 85% (good strategy is sets of 3-4 reps)

Hold peak contraction 2 sec, controlled but not slow

B. Neutral grip pull-ups

30 total reps with 85% (good strategy is sets of 3-4 reps)

Hold peak contraction 2 sec, controlled but not slow

3 sets of 6-8 reps