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About one method of developing strength

maximum effort

About one method of developing power |

One of the most recognized methods for increasing strength in iron sports is the maximum effort method. The maximum efforts are those that the athlete makes when performing exercises in the range of 1-3 repetitions. The classical scheme looks like this: the 1st approach in the exercise is performed for 3 reps with a weight of 90-92.5% of 1 PM, the 2nd approach - for 2 reps with a weight of 95-97.2% of 1 PM, the 3rd and subsequent approaches (the amount is determined individually) - for 1 repetition with a weight of 100% of 1 PM; number of lessons per week - 3.

exercises range repetitions

However, experts argue that the long-term use of ultimate and near-ultimate weights in the training process has several disadvantages. Firstly, constant heavy exercises in the range of 1-3 repetitions negatively affect the central nervous system, which often results in quick adaptation to this type of training and a long mental recovery, when the athlete feels a kind of aversion to such training. Secondly, obviously, again because of the first reason, systemic training in this range of repetitions is poorly progressive: the progression of projectile weights with prolonged use of the method increases slightly or is absent. Therefore, the method of maximum effort is most often used by athletes every two weeks, or even a month, or as a separate period (2-3 weeks) every 4-6 months, which provides a very good result in terms of both strength and masses.

exercises range

In order to overcome or at least reduce the negative side of regular training using the maximum effort method, I suggest working on the principle of load cycling. Practice shows that a two-week cycle of 4-5 lessons gives an excellent increase in strength. As part of the cycle, the athlete performs ONE repetition of an exercise with a weight that can be handled in THREE repetitions (this can be 90% from 1 PM, and 92.5% from 1 MP, and 95% from 1 MP - depending on your muscle fiber compositions). At each subsequent training, the number of working approaches increases. The last training of the cycle is performed with a weight that at the beginning of the cycle was 100% of 1 PM, for the maximum number of repetitions (a lot, of course, will not work out - 1-3), while the number of working approaches is the minimum.

I draw your attention to the fact that for hardgainers of the ectomorphic type, strength training is the most optimal for gaining muscle mass.

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