A great way to improve strength is to handle a weight that is heavier than what you usually handle. Given your full ROM 1RM, there are strategies that will allow you to "lift" more than that. They're called supramaximal techniques. Here they some of them.
1. Supramaximal Partials. Using a weight around 105%-125% of your current 1RM, do 3-5 repetitions with as much ROM as you can handle without failing. The recommended parameters for extreme CNS stimulation and tendon strength buildup are 125% for 3 reps at near lockout ROM. For more muscular stimulation, 105% for 5 reps are optimal. The disadvantage with partials is that you cant use full ROM to lift the weight. Neglecting full ROM training will leave your weaker ROM prone to injury.
2. Supramaximal Negatives. Using a weight around 105%-125% of your current 1RM, do 1-3 eccentric only repetitions with your full ROM (lowering only without raising the weight). Lower the weight as slowly as you can. To maximize CNS stimulation, 1 rep with 125% is great. To get the muscles more involved, use 3 reps at 105% . A big disadvantage here is that it is extremely taxing to the muscles and the CNS regardless of what parameters you use, even more taxing than partials. Hence, you should use them rarely. Nevertheless, they allow you to use full ROM.
3. Supramaximal Isometric Lockouts. Hold a weight at near lockout position for as long as you can. Normally, you should select a weight you can only handle for 10 seconds if you want to concentrate on strength. 150%-200% of your 1RM is a good place to start. Here, you use even less ROM than in partials (almost no ROM), and it is more strenuous than negatives, but it allows you to handle the most weight out of all the techniques.
Obviously, these 3 have their advantages and disadvantages, but when used together, their disadvantages cancel out. This is where the Supramax Tri-set comes along. Here's what it looks like:
A1. Supramaximal Partials
3-5 reps
105%-125% 1RM
Rest 3 minutes to A2
A2. Supramaximal Negatives
1-3 reps
105%-125% 1RM
Rest 3 minutes to A3
A3. Supramaximal Isometric Lockouts
10 seconds
150%-200% 1RM
Rest 5 minutes to A1
Each stage is designed to help the next. This is designed very similarly to wave loading. The partials would prepare the CNS to handle the more taxing negatives. The negatives take longer, which help prepare with maintaining strength levels during the isometrics. The isometrics shock the body into handling extreme weights, which let the subsequent partials to feel lighter.
What makes this work is that the variety of exercise parameters push the CNS to the extreme and shock them into becoming more proficient. Coming into the second round of this tri-set, the weights would feel lighter than in the first round. The third round may seem even lighter. However, the CNS can only handle so much shock, and usually, the fourth round would feel heavier and is therefore useless, even counterproductive.
Hence, 3 rounds of this training would be optimal. After your 3 rounds, go home and rest.
This is not designed to be a long-term program for everyday use. You should use these parameters at a maximum of twice a week for a single exercise (squat twice a week with this) OR thrice a week for 3 different exercises (squat, bench and overhead press once a week each). Furthermore, you should only have a maximum of 2 other workouts per week, and these workouts should consist only of regular lifting stuff (NO INTENSITY TECHNIQUES ALLOWED). Utilize these parameters only for a month and stop. On a yearly basis, you should engage this training for a maximum of 2-3 months.
Well, that's it. Try them the next time you wanna gain some serious strength or simply stroke your ego.
1. Supramaximal Partials. Using a weight around 105%-125% of your current 1RM, do 3-5 repetitions with as much ROM as you can handle without failing. The recommended parameters for extreme CNS stimulation and tendon strength buildup are 125% for 3 reps at near lockout ROM. For more muscular stimulation, 105% for 5 reps are optimal. The disadvantage with partials is that you cant use full ROM to lift the weight. Neglecting full ROM training will leave your weaker ROM prone to injury.
2. Supramaximal Negatives. Using a weight around 105%-125% of your current 1RM, do 1-3 eccentric only repetitions with your full ROM (lowering only without raising the weight). Lower the weight as slowly as you can. To maximize CNS stimulation, 1 rep with 125% is great. To get the muscles more involved, use 3 reps at 105% . A big disadvantage here is that it is extremely taxing to the muscles and the CNS regardless of what parameters you use, even more taxing than partials. Hence, you should use them rarely. Nevertheless, they allow you to use full ROM.
3. Supramaximal Isometric Lockouts. Hold a weight at near lockout position for as long as you can. Normally, you should select a weight you can only handle for 10 seconds if you want to concentrate on strength. 150%-200% of your 1RM is a good place to start. Here, you use even less ROM than in partials (almost no ROM), and it is more strenuous than negatives, but it allows you to handle the most weight out of all the techniques.
Obviously, these 3 have their advantages and disadvantages, but when used together, their disadvantages cancel out. This is where the Supramax Tri-set comes along. Here's what it looks like:
A1. Supramaximal Partials
3-5 reps
105%-125% 1RM
Rest 3 minutes to A2
A2. Supramaximal Negatives
1-3 reps
105%-125% 1RM
Rest 3 minutes to A3
A3. Supramaximal Isometric Lockouts
10 seconds
150%-200% 1RM
Rest 5 minutes to A1
Each stage is designed to help the next. This is designed very similarly to wave loading. The partials would prepare the CNS to handle the more taxing negatives. The negatives take longer, which help prepare with maintaining strength levels during the isometrics. The isometrics shock the body into handling extreme weights, which let the subsequent partials to feel lighter.
What makes this work is that the variety of exercise parameters push the CNS to the extreme and shock them into becoming more proficient. Coming into the second round of this tri-set, the weights would feel lighter than in the first round. The third round may seem even lighter. However, the CNS can only handle so much shock, and usually, the fourth round would feel heavier and is therefore useless, even counterproductive.
Hence, 3 rounds of this training would be optimal. After your 3 rounds, go home and rest.
This is not designed to be a long-term program for everyday use. You should use these parameters at a maximum of twice a week for a single exercise (squat twice a week with this) OR thrice a week for 3 different exercises (squat, bench and overhead press once a week each). Furthermore, you should only have a maximum of 2 other workouts per week, and these workouts should consist only of regular lifting stuff (NO INTENSITY TECHNIQUES ALLOWED). Utilize these parameters only for a month and stop. On a yearly basis, you should engage this training for a maximum of 2-3 months.
Well, that's it. Try them the next time you wanna gain some serious strength or simply stroke your ego.
2 comments:
Wow. That's really intense. I'll be trying that next month.
Intriguing. I like it.
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