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For natural bodybuilding, what training intensity range is most effective?

  1. 60-70% 1RM

  2. 70-85% 1RM

  3. 85-90% 1RM

  4. 90-95% 1RM

The correct answer is: 70-85% 1RM

The most effective training intensity range for natural bodybuilding is typically considered to be 70-85% of one-repetition maximum (1RM). This intensity range is optimal because it allows for significant muscle hypertrophy while still facilitating enough volume of work to improve endurance and overall strength. Training at 70-85% 1RM strikes a balance between lifting heavy enough to stimulate muscle fibers effectively and allowing the trainee to perform a sufficient number of repetitions, usually in the range of 6 to 12 per set. This is important because higher repetitions at this intensity promote metabolic stress and muscle fatigue, both of which are critical for stimulating muscle growth. Additionally, this range enables bodybuilders to train with a moderate amount of fatigue without risking excessive strain that could lead to injuries. It supports the principle of progressive overload while also being manageable for the body to recover from, essential in a natural bodybuilding context where recovery plays a key role in gains. The other intensity ranges may focus too heavily on either absolute strength (85% 1RM and above) or be too light to maximize muscle building effectively (60-70% 1RM). The highest intensity (90-95% 1RM) can lead to lower volumes of training, which may not be