After 6 months of training: Individuals with approximately 6 months of consistent resistance training experience (intermediate) and individuals with years of experience (advanced) are advised to use a loading range from 1-12 RM in periodized fashion leading to an emphasis on heavy loading of 1-6 RM using 3 to 5-min rest periods between sets 3-4 days per week for intermediate training, and 4-5 days per week for advanced training.
Contraction velocity and load: Weight should be lifted at a moderate contraction velocity. When training at a specific RM load, it is advised that 2-10% increase in load be applied once the individual can perform the current workload for 1 to 2 repetitions over the goal.