Second, heavy loads are required to create adaptive responses (healing responses) from connective tissue like tendons. Easy exercise and light training won’t cut it. Studies show you must challenge your joints with weights around 80% of your one-repetition maximum to elicit the greatest adaptive response. This equates to a weight you can lift about eight times before reaching failure. Unsurprisingly, eight times is also in the range of recommended reps for building muscle.
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