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Dr Pak Androulakis‐Korakakis on deadlifting after 50, minimal effective dose and exercise prescription
Movement Optimism
Effective Training Intensity and Frequency
Training with heavy weights close to one repetition reserve, around 7.5 to 9.5 RPE range, can lead to strength gains, but it's not necessary to reach failure to see results. The evidence suggests that training in the 3 to 5 sets range can be beneficial, whether done in one session per week or spread throughout the week. Even with as few as one to three sets per week, significant strength and hypertrophy gains can still be achieved.
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