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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
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