{"id":15263,"date":"2025-10-11T01:40:53","date_gmt":"2025-10-10T18:40:53","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15263"},"modified":"2025-10-11T01:40:53","modified_gmt":"2025-10-10T18:40:53","slug":"the-rule-of-90-2-0-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15263","title":{"rendered":"The Rule of 90%: 2.0 \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>The rule of 90% can be applied to almost anything.<\/p>\n<p>One of the best examples, with special emphasis to health and wellness, stems from Dr. John Berardi and the crew over at <em>Precision Nutrition<\/em>.<\/p>\n<p>Simply stated, if you eat \u201cclean\u201d or <a href=\"http:\/\/www.precisionnutrition.com\/cmd.php?af=550598&amp;u=http:\/\/www.precisionnutrition.com\/day-2\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>follow the rules\u00a0<span style=\"color: #ff0000;\">90% of the time<\/span><\/strong><\/span><\/a>, good things tend to happen.<\/p>\n<p>By focusing the bulk of your diet or nutrition plan on things like lean meats, vegetables, fruits, \u201chealthy\u201d fat, whole, minimally processed foods, going \u201coff the grid\u201d 10% of the time, and eating foods you enjoy \u2013 hello mint cookies-n-cream ice cream! \u2013 won\u2019t really make that big of a difference in the grand scheme of things.<\/p>\n<p>Life will go on, you\u2019ll stay more consistent with your plan (and you\u2019ll keep your sanity).<\/p>\n<p>The Rule of 90% can also be applied to <del><span style=\"text-decoration: underline;\">co-habitation (put the toilet seat down 90% of the time, and your spouse or significant other won\u2019t want to stab you in the throat)<\/span><\/del> strength and conditioning, albeit in a different context.<\/p>\n<p>I wrote an article on T-Nation.com what seems like eons ago (2006!) titled, coincidentally enough, <a href=\"http:\/\/www.t-nation.com\/free_online_article\/sports_body_training_performance\/the_rule_of_90\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>The Rule of 90%<\/strong><\/span><\/a>. \u00a0Catchy, right?<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/media2.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExeDlwaGZjNDJ0amJodTR5emwza2hucG1xN2gzczhjNzN3cnd5dTZzbiZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/l0IsIeqtbeQtSiRgs\/giphy.gif\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/sarcasm-sarcastic-l0IsIeqtbeQtSiRgs\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<p>\u00a0<\/p>\n<p>In it I discuss how, if your goal is to improve maximal strength, it\u2019s important to incorporate lifts at or above 90% of your 1-rep max.<\/p>\n<p><strong>Cliff Notes Version:<\/strong> \u00a0lifting maximal weight (90%+) has a number of effects:<\/p>\n<p>1. Maximal number of motor units are recruited.<\/p>\n<p>2. Fastest MU\u2019s are activated (high-threshold motor units).<\/p>\n<p>3. The discharge frequency (rate coding) is increased.<\/p>\n<p>4. Activity is synchronous.<\/p>\n<p>5. Potential for future hypertrophy gains (especially when you revert back to a \u201chypertrophy\u201d specific training phase).<\/p>\n<p>6. \u00a0While some argue whether or not the research is efficacious \u2013 it goes both ways \u2013 lifting heavy things helps to increase serum Testosterone levels.<\/p>\n<p>7.\u00a0 Lastly, girls (or boys!) will want to hang out with you (&lt;=== it\u2019s science)<\/p>\n<h3>How It\u2019s Applied (Watered Down Version, Like A Lot)<\/h3>\n<p>Lets say someone\u2019s bench press max is 275 lbs, and the goal for a particular training session is to hit four singles at or above 90%. \u00a0It may look something like this:<\/p>\n<p>Bar x whatever<\/p>\n<p>135 x 5<\/p>\n<p>185 x 5<\/p>\n<p>225 x 3<\/p>\n<p>250 x 1<\/p>\n<p>265 x 1 (feel good! Eff it, lets go for a PR).<\/p>\n<p>280 x 1 (it was a grinder, but you got it).<\/p>\n<p>From here, it\u2019s important to note that ANY lift at 90% or above (275 lbs), counts. \u00a0Doing the math, that means any lift which was heavier than 247.5 lbs.<\/p>\n<p>So now we have ONE more single left. \u00a0I\u2019d opt for a clean rep with good bar speed.<\/p>\n<p>260 x 1 (Nailed it! Lets go pound a protein shake).<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/media4.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExc2cxZDhvYWozcGpzYTB0dWd1OHMyMjRuc2t2cXEwdzk2eDM5anlhciZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/ubudypfaNYk24\/giphy.gif\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/drink-hardcore-protein-ubudypfaNYk24\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<h3>The Rule of 90%: 2.0<\/h3>\n<p>Hitting lifts that are 90% or above one\u2019s 1RM isn\u2019t something I\u2019d recommend for beginner or even most intermediate lifters. \u00a0It takes a lot of experience and \u201ctime under the bar\u201d to get to the point where handling that much weight is safe.<\/p>\n<p>To that end, this approach <em><strong>IS NOT<\/strong><\/em> something I advocate for those with little training experience (lets say less than a year of consistent training).<\/p>\n<p>However, that doesn\u2019t mean we can\u2019t still apply the principles to great affect.<\/p>\n<p>Something I implement often (because I don\u2019t go out of my way to test 1RM right off the bat) is the idea of ramping up to a 3 RM (rep max) \u2013 <strong><em>for that day<\/em><\/strong> \u2013 and then using the same approach as above, hitting a certain number of sets at or around 90%.<\/p>\n<p>There\u2019s a fair bit of autoregulation and \u201cfeel\u201d involved, and results will vary depending on how someone feels any given day (A) like Randy Macho Man Savage after consuming 9000 mg of caffeine or B) a bag of dicks), but it gets the job done.<\/p>\n<p>I\u2019ll simply have someone work up to a challenging triple (set of 3) <strong>for that day<\/strong>, and then once they hit it, aim for \u201cx\u201d number of sets at or slightly above 90% of <strong><em>THAT<\/em><\/strong> number.<\/p>\n<p>Lets stick with the bench press. Goal is to hit four sets at or above 90% of 3RM.<\/p>\n<p>Bar x whatever<\/p>\n<p>135 x 5<\/p>\n<p>185 x 3<\/p>\n<p>225 x 3 (bar speed is still good)<\/p>\n<p>245 x 3 (starting to slow up, but still passable)<\/p>\n<p>265 x 3 (last rep was a bit of a grinder. We\u2019ll use this as our marker or \u201ctop set\u201d for the day).<\/p>\n<p>Doing the math, 90% of 265 is 238.5. \u00a0So, any lift above that counts (245 and 265, respectively).<\/p>\n<p>As always, I\u2019d opt for clean, fast reps from here and would encourage someone to stick in the 245-255 range for their last two sets.<\/p>\n<h3>And That\u2019s, That<\/h3>\n<p>Hopefully that makes some sense, and, of course, this is a strategy that could be applied to all the \u201cbig lifts\u201d (squat, deadlift, bench press, chin-up, rows).\u00a0 Sorry, Tricep Kickbacks are off the list.<\/p>\n<p>Too, I\u2019d be conservative with how often it\u2019s applied. \u00a01-2 sessions per week would suffice (maybe use it for one lower body movement, and one upper body movement), but once a week would be a nice option for most.<\/p>\n<p><strong>Week 1:<\/strong> ramp up to a 3RM deadlift, hit 3-5 sets at 90%+<br \/><strong>Week 2:<\/strong> ramp up to a 3RM bench press, hit 3-5 sets at 90%+<br \/><strong>Week 3:<\/strong> ramp up to a 3RM squat, hit 3-5 sets at 90%+<br \/><strong>Week 4:<\/strong> ramp up to a 3RM deadlift (try to beat your previous number), hit 3-5 sets at 90%+<\/p>\n<p>So on and so forth.<\/p>\n<p>All in all, I find this is a much more \u201cuser friendly\u201d way to implement the Rule of 90% and something that most trainees could easily implement into their training.<\/p>\n<p>Give it a try and let me know how it goes!<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2025\/10\/the-rule-90-2-0\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The rule of 90% can be applied to almost anything. One of the best examples, with special emphasis to health and wellness, stems from Dr. John Berardi and the crew over at Precision Nutrition. Simply stated, if you eat \u201cclean\u201d or follow the rules\u00a090% of the time, good things tend to happen. By focusing the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15263","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"The rule of 90% can be applied to almost anything.One of the best examples, with special emphasis to health and wellness, stems from Dr. John Berardi and the crew over at Precision Nutrition.Simply stated, if you eat \u201cclean\u201d or follow the rules 90% of the time, good things tend to happen.By focusing the bulk of your\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=15263\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - 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