By Paul from
Always Gaining.com
"The Science of Muscle Building".
COMPUTER
BASED TRAINING: Free trial Download. No more guesswork!
This article might just change your training life! Why's that? Well, I'm
going to explain to you how to gain faster than you probably have been ....and
the good news is that it's quite simple, and you can do it TODAY!
First you need to understand one bit of math: Across most of the training range
(1-20 reps approx.), a gain of 1 rep ,represents an increase in strength of
about 2%.
What does that mean in Practice?
Imagine a lifter currently Bench Pressing 220lbs x 8 and trying to get to 9.In
other words just 1 more rep.
Now 220 x 8 projects a maximum single of about 261 lbs
But 220 x 9 projects a maximum single of about 268 lbs
In other words, to get the extra rep in this session, the lifter would need to
have added about 7lbs to their strength between sessions!
Now that does happen, but is the exception rather than the rule. This lifter,
even if they were doing everything right ,would probably not gain enough
strength between sessions to get that extra rep.
He would probably also think "this isn't working for me...my training's not
right". Let's look at his problem and solve it:
What you can see from the example is that a small increase in the number of
reps, corresponds to a big increase in the maximum strength the athlete.
BUT here's the good news: There is a different way. Imagine if the athlete
decided to try and improve using Single Progression instead? Single Progression
simply means that you add weight to the bar rather than trying for more reps.
So, assuming he has access to two, small 1.25lb plates (i.e. he puts an extra
2.5lbs on the bar). What happens then?
As before,220x8, projects a maximum single of about 261lbs
But adding 2.5lbs gives us 222.5x8. Now this projects a maximum single of about
264lbs
In other words just a 3lb increase in maximum strength.
It is much more likely that an athlete can gain 3lb between sessions than 7lb.A
lifter using single progression can add small amounts of weight regularly, which
rapidly build up to huge quantities. That in turn means masses of muscle. This
is the technique used by most of the Worlds top Weightlifters and Powerlifters.
If you look at their programs in a Magazine like Powerlifting USA, you will see
that their cycles are built on a weekly increase in weight on their major lifts.
They tend not to be based on attempting to add reps weekly...just weight.
This is not to say that trying to get "1 more rep" is bad or wrong. It certainly
isn't. It's just that it is easier to gain, as you become more advanced, by
using Single Progression and not by adding reps.
In the example above, we assumed that the athlete has access to 1.25lb discs. It
would be even better if he had access to his own set of "Micro discs". These are
like big washers that add up in weight to the smallest plates found in most
Commercial gyms. I highly recommend that you buy them. They are quite cheap and
will do more for your training than almost anything else.
Now do you understand why guys like Stuart McRobert sing the praises of micro
discs? Get some!
So the next question is: When is it easiest to progress by trying to increase
the number of reps and when should I progress by adding weight to the bar and
keeping my reps constant?
The answer, if you lift in pounds, and your training reps are below 20, is when
your maximum single in that exercise exceeds 125lbs (not much huh?).
Whether it's better to add reps or add weight, is dependant upon the point at
which the percentages turn. Because you may not have a 1RM of anywhere near
125lbs e.g. in seated dumbbell curl, you may, for that exercise, follow a "rep
adding" strategy. Conversely, on a big exercise such as squats ,you'd be best
suited following a "Weight adding" strategy. It all depends upon your Estimated
1 RM for an exercise. Actually, that last example of the squat and adding weight
whilst keeping the reps constant: That's the basis of one of the most famous and
productive routines of all isn't it? We've all heard of, or experienced the
results from "20 reps of Breathing Squats".You see- this ain't theory!
Finally, I should add, if you want software that can calculate your 1RM, and
show you where on your strength graphs you should be training for maximum gains
,check out the free download link below:
COMPUTER
BASED TRAINING: Free trial Download. No more guesswork!
If you have any questions ,feel free to drop me a line
(Paul) alwaysgaining@yahoo.co.uk
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