The Rule of 90% can be applied to almost anything, and one of the clearest examples—especially in health and wellness—comes from Dr. John Berardi and Precision Nutrition. In simple terms: eat clean about 90% of the time, and good things tend to happen. Focus your diet on lean proteins, vegetables, fruits, healthy fats, and minimally processed foods. Allow yourself to enjoy foods you love about 10% of the time, and you’ll likely stay consistent and maintain your sanity.
The Rule of 90% also applies to other areas, including cohabitation (such as leaving the toilet seat down most of the time) and strength training, though the context is different. I wrote a piece on T-Nation back in 2006 titled The Rule of 90%. It discusses how, if your goal is maximal strength, you should lift at or above 90% of your one-rep max.
Here’s a condensed look at the effects of lifting at 90% or more:
– You recruit the maximal number of motor units.
– The faster, high-threshold motor units are activated.
– Discharge frequency (rate coding) increases.
– The muscle firing becomes more synchronous.
– There’s potential for future hypertrophy gains during a hypertrophy-focused phase.
– Some researchers disagree on the overall efficacy, but heavy lifting tends to raise serum testosterone levels.
– And yes, there’s a lighthearted note about social dynamics.
How it works in practice (a down-to-earth version)
Suppose your bench press max is 275 pounds, and for a given session you want four singles at or above 90%. A typical progression might look like this:
– Bar x something
– 135 x 5
– 185 x 5
– 225 x 3
– 250 x 1
– 265 x 1 (feels good, push for a PR)
– 280 x 1 (a grinder, but you got it)
Any lift heavier than 247.5 pounds (90% of 275) counts toward the goal. After that, you’d finish with a clean rep at good bar speed, for example 260 x 1.
The Rule of 90%: Version 2.0
Hitting lifts at or above 90% of your 1RM isn’t something I’d recommend for beginners or many intermediate lifters. It requires experience and time under the bar to stay safe. So, this approach isn’t for those with little training history (roughly under a year).
That said, you can still apply the principle effectively without testing a max right away. A method I use often is to ramp up to a 3RM for that day, then perform a set structure around 90% of that 3RM. Autoregulation and how you feel on any given day play a big role, but it works.
For example, with the bench press, you might work up to a challenging triple (three reps), then aim for a number of sets at or just above 90% of that 3RM. Bar x something
– 135 x 5
– 185 x 3
– 225 x 3 (bar speed remains solid)
– 245 x 3 (starting to slow, but still decent)
– 265 x 3 (the top set for the day)
Using the math, 90% of 265 is 238.5, so any lift above that counts (245 and 265, in this case). From there, keep the reps clean and fast, and target the 245–255 range for your last two sets.
So that’s the gist of Rule of 90%: you can apply it to the big lifts—squats, deadlifts, bench presses, chin-ups, rows—while being mindful of how often you use it. A conservative approach is best: 1–2 sessions per week, perhaps one lower-body movement and one upper-body movement, though many people find once-a-week planning works well.
Sample progression plan (weeks rotate the focus)
– Week 1: ramp to a 3RM deadlift, then complete 3–5 sets at 90%+
– Week 2: ramp to a 3RM bench press, then complete 3–5 sets at 90%+
– Week 3: ramp to a 3RM squat, then complete 3–5 sets at 90%+
– Week 4: ramp to a 3RM deadlift (try to beat your previous number), then complete 3–5 sets at 90%+
In short, this approach is a user-friendly way to integrate the Rule of 90% into training. Give it a try and see how it works for you.
