Topic: Does one need to lift at over 80% for gains?

[James Fernandes]

Hi guys, Im a guy who lifts, and want to get my oly lifts as strong as possible. I train and compete for powerlifting but want to get strong at oly lifting too. This is roughly my routine, it is sort of strongman based too.

lift weights 4 times a week for 1.5 hour-2 hours, monday, wednesday, friday, saturday, each day starts with an oly lift, (hang, power snatch, power clean, high pulls) then a powerlift (squat, bench deadlift) then an accessory lift (SLDL, tris, shoulder work). Ive been training the oly lifts hard for 1 week so far on top of normal powerlifting work with no ill effects, Im 19 years old so recovery is good.

I train to roughly at least 80% of my max on each oly lift 4 times a week, with good technique, around 5 sets of 5reps on most lifts, or 3 reps, and sometimes go to 90% for 2s or 3s on good strong days.

Any complaints? I mainly want to know if one has to train above 80% of max to gain on the oly lifts? Thanks James x

[Matt Erdman]

If your goal is to increase your 3-5 reps on those lifts, then you should be fine. If you want good competition results in weightlifting, you will most likely have to do some lifting above 90% as the competition nears.

[James Fernandes]

I wont be competing in weightlifting, but aiming to get my power clean to around 110kg-120kg, in around few months, i did 90kg for 2 few days ago quite comfortably.

i heard that to get strong on all oly lifts, one must train above 80% or theres no gain in strength at all. so thats why i asked should i train above 80%. I do go closer to 90% though, i go by feel, if im strong then i just go to around 90% but dont train it to failure of course.

[Chris Ⓐ LeRoux]

You can get stronger from doing work under 90%, but if your priority is to improve your max power clean, you will also want to work above 90%, to a lesser extent.