Weight Lifting Articles
HOW TO DO IT:
This technique is best done at a time when your gym is not very crowded. You're basically going to be hogging a single exercise area for the entire 45-minute workout.
First, select a compound exercise to work with. We'll use the bench press as an example here. In actuality, you can use this technique with almost any exercise, whether it be compound or isolation (single joint). I refer to this as Compound Exercise Overload because it's most effective when done using a compound exercise like presses, rows, deadlifts, squats, etc. Isolation exercises can be used, but the effects won't be quite the same.
So get your exercise set up. If you're doing bench press, I HIGHLY recommend doing it in the power rack with the rails set up. That will allow you to use maximum weights without having to worry about being crushed or having to use a spotter the whole time. If you don't have a rack to use, the other option is to do dumbell presses. With dumbell presses, if you can't complete a rep, you can always just set the dumbells down.
Do a warm-up before getting started - whatever you prefer to do for a warm-up is fine. I like to do some general movements (like push-ups or a few pull-ups or a couple of minutes of walking on the treadmill) then a few light sets of the specific exercise I'm going to be working - nothing that will tax the body for what's to come.
With this technique, I encourage you to use a stopwatch, regular watch or other form of timer. If your gym has a clock with an easily readable "second" hand, that will be fine, too. Otherwise, you're going to have to count your 20 seconds of rest in your head, which is not as accurate (plus that 20 seconds will tend to turn into a LOT longer as you go through the workout and it's critical to keep it constant).
You're going to start with a weight you could normally do for about 6 reps or so. Start your timer or note the time on the clock because you're going to be doing this exercise for 45 minutes straight!
Lay down and perform ONLY 3 REPS with that weight, even though you CAN do six. DO NOT go anywhere near failure on this first set.
Now re-rack the weight and rest 20 seconds. Lay back down and do 3 more reps. Rest 20 seconds. You are going to repeat these 3 rep sets with those 20 seconds of rest until you are unable to get 3 reps with that weight anymore. This could take anywhere from 2 to 10 minutes, depending on the exercise and the amount of weight you're using.
The set where you only get 2 reps, Stop and remove 5 lbs each side of the bar (If you started with 225, you now have 215). Start again doing 3 reps sets and continue with 20 seconds rest period. Drop the weight by 10 lbs whenever you can't complete 3 reps during a set.
Be sure to stick with 3 reps on each set - no more, no less. Your body hits a rep-range groove and will acclimate to it very quickly. It keeps your nervous system efficient.
On the final set (after 44 minutes are up) rest for a FULL MINUTE (aren't I generous :) then lay back down crank out as many reps as you can with the same weight you just ended with. You'll find that can probably get 6 to 8 reps on that set, just because of the increased rest period. [Note that the total of 45 minutes of the exercise includes the 44 minute of 3 rep sets AND the final set.]
This training uses neuromuscular specificity to allow you to teach your body the absolute most efficient way to perform a single exercise. Your body will learn to fire the exact sequence of muscle fibers it needs to do the exercise most efficiently, making fast strength gains possible.
And, don't use different variations of the same exercise (e.g. don't start with incline bench then go to flat bench). It's important to use the EXACT SAME exercise the whole 45 minutes for maximum adaptive response.
Do your best with the 20 second rest, too. This rest period will naturally increase during the times when you're making weight changes but even then, try to keep it as close as possible. Just do your best to stick with the 20 seconds.
When doing this technique with a barbell exercise, I like to load the bar with small plates as I load it for my starting weight. For example, if you're starting with 225 lbs on the bench press, don't just throw two 45 lb plates on either side. You'll be pulling a pair of those 45's off pretty quick! Instead, put one 45 lb plate on either side, then a 25 lb plate, then a 10 lb plate then two 5 lb plates. It's the same weight but when you can no longer hit 225 lbs for 3 reps, all you need to do is pull a small 5 lb plate off either side. This is much easier than pulling 45's off either side then loading 35's and a 5 back on.
Be sure to keep track of your starting weight and ending weight so you know what your numbers are and can improve on them the next time you do this technique. And be ABSOLUTELY SURE you take a full 2 days off training after you get done with this one. To maximize the adaptive response, those 2 days off are CRITICAL!
If you're going to try this technique with a training partner, it helps if they're the same strength level as you are (especially if you're doing barbell work). If you're doing dumbells, it's not as critical as you can just grab different sets of dumbells.
With a partner, you're basically going to be going back and forth with no real break. Twenty seconds is not a lot of time. If you're working with a barbell exercise and you need to switch weights, the moment you finish your set, you need to both start switching weights before your partner starts. When he/she finishes, you need to jump back and switch again.
It can be done (I've done it a few times training with another person) but it does make it harder to execute, depending on the exercise.
Conclusion:
If you're looking for a FAST way to get past a plateau and build your strength, I don't think there's anything better. It won't be easy but the results are well worth it!
For more information on other targeted training programs like this one, check out Specialization Training
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at Better U. He can be contacted at betteru@fitstep.com.
PART 1... for the rest of the article....
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
No comments:
Post a Comment