Increasing the Muscle Contraction Strength after the Individualized Training in Football
Table 2:
Intensity/RepetitionsExercises | 100% 1 RM | 95-100%1-3Maximum strength | 80-85%6-8Muscle hypertrophy | 65-70%12-15Muscle tone | |
Pectorals | 60 | 57-60 | 48-51 | 39-42 | |
Deltoids | 43 | 41-43 | 34-37 | 28-30 | |
Quadriceps | Right | 75 | 71-75 | 60-64 | 49-53 |
Left | 87 | 83-87 | 70-74 | 57-61 | |
Biceps brachii | 40 | 38-40 | 32-34 | 26-28 | |
Hamstrings | Right | 51 | 48-51 | 41-43 | 33-36 |
Left | 42 | 40-42 | 34-36 | 27-29 |