Mixed
Maximal power output in the upper extremity is optimized at loads of 30-45% of one-repetition maximum (1RM), whereas maximal power in the lower extremity is optimized at loads of 60-70% of 1RM.
To maximize power, do not use the same weight for all exercises. For upper body movements like bench press, use lighter loads (30-45% of your max) and move them explosively. For lower body movements like squats, use heavier loads (60-70% of your max) to generate peak power. Adjusting the load to the specific muscle group's mechanics is critical for power development.
Maximal power output was maximized at the 30–45% loads for the upper extremity and at the 60–70% loads for the lower extremity extensors in both age groups.
Why this rating
Controlled experimental study with clear statistical significance (P < 0.05) comparing load-power curves.
Source
Maximal strength and power characteristics in isometric and dynamic actions of the upper and lower extremities in middle‐aged and older men
Míkel Izquierdo et al. · Acta Physiologica Scandinavica · 1999
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →