In addition, however, the research shows that power at about 50 % of your 1 - rep max
equivalent for upper body exercises and at 80 % of your 1 - rep max for lower body is best.
For upper body exercises, go up by 5 pounds and up 10 pounds for your lower body.
Similarly,
for the upper body exercises (chest press, shoulder press, and horizontal row) we observed a significant increase in 1RM muscle strength over time (P < 0.001), with no differences between the PLA and PRO groups (Table 3).