Do not train above 90% for to long this will lead to a burn out, injury and even decrease in strength maxing out dose not build strength. Now building strength is built from training below the one rep max around 80-85% this is good for building a base of strength with size gains this rep range can be trained in longer than the 90% and above. For raw strength is 90% and above where a triple, double or single can be lifted this is the best for getting very strong. However this rep range can only be trained in for 1 to 3 weeks before the nervous system begins to weaken when this happens your strength will begin to diminish. So followed by a rest week, deload week or dropping the volume down to 60% and starting over again. The CNS can only take so much after a while the body needs a de-load week in order to go forward one must come back. Getting stronger is really about making the CNS more efficient at stimulating higher threshold motor units, maximizing the number of motor units activated, and improving the discharge frequency of those motor units. How Can I Get Stronger? 1. Lifting a maximal load the maximal effort method above 90% to get very strong. By doing this, the CNS adapts to the load and teaches the body to handle that amount of resistance. The max effort method will train an athlete’s body to recruit to the greatest number of motor units he or she can for that lift 2. Lifting a non-maximal load to failure, with the muscles developing the maximum force possible in a fatigued state during the final repetitions: the repeated effort method.
Posted on: Tue, 11 Mar 2014 18:21:15 +0000