“Each session is based on a percentage of your 1 rep max. For example, in the heavy session, you might work up to 85% of your 1 rep max and only 60-65% of your 1 rep max for the light session.

In the 5x5 workout, you start with a manageable weight—typically around 60 to 70 percent of your one-rep max ... This incremental increase in load is what drives muscle and strength gains.

The study finds that getting close to failure produces strength gains that are similar to going all the way. ... (AMRAP) on a leg-extension machine lifting 60 percent of their body weight.

New research reveals you can build muscle with fewer, heavier sets at the gym. Discover the science-backed way to maximize your strength gains in less time.