Which is the most effective load, repetition, and rest period scheme to increase muscular strength?

To increase muscular strength effectively, it is crucial to focus on load, repetition, and rest periods that align with optimal training principles. The option that suggests using 90% of one-repetition maximum (1 RM) for 4 repetitions with a 120-second rest period is particularly beneficial because it places a significant emphasis on heavier loads, which is essential for strength development.

Training at such a high percentage of 1 RM (90%) allows for maximal recruitment of fast-twitch muscle fibers, which are primarily responsible for strength gain. Fewer repetitions (in this case, 4) at this intensity promote the ability of the neuromuscular system to produce force while minimizing muscle fatigue, allowing the lifter to perform each repetition with maximum effort and proper technique.

The 120-second rest period is also valuable, as it provides sufficient recovery time for the muscles and nervous system to replenish adenosine triphosphate (ATP) and phosphocreatine stores, which are necessary for optimal performance in subsequent sets. This rest duration is aligned with strength training goals, where longer rest periods are needed to ensure the athlete can lift heavy weights effectively in subsequent sets.

In contrast, the other options utilize either lower intensities or higher repetitions, which are