The news is by your side.

- Advertisement -

Develop Superhuman Strength

0 1

Get real time updates directly on you device, subscribe now.

I’m not the strongest guy out there by any means, but being someone who went
from getting crushed under a 135 lb barbell trying to max out on bench press
shortly after getting into training, to a few years later bench pressing 315 lbs for
a set of three (full range of motion and no assistance) at a body weight of 165
pounds as well as completing a full range of motion one arm chinup with ease, I
like to think I’ve picked up a thing or two about maximizing strength.
While I defer most people to seek the help of a qualified strength coach, here are
a few tactics that have made a huge difference in maximizing performance that
you can start to incorporate easily into your current routine:
Utilize Activation Sets: Activation sets, as opposed to warmup sets, are
meant to stimulate the nervous system for a particular exercise without
fatiguing the muscle. These activation sets usually call for an extremely
explosive movement to amp up the nervous system. An example would be
to do a couple high jumps before squatting, or do a single explosive rep on
a squat at a relatively heavy weight that doesn’t wear the muscles out. My
preferred activation exercises are: High jumps before squatting. Explosive
pushups (think clapping pushups) off a bench before bench pressing, and
explosive pullups before back exercises.
Utilize Slow Sets: While explosive lifts are important for activating the fast
twitch muscle fibers, slow sets are important for taking out momentum and
working a muscle through the full range of motion. I noticed huge gains in
my squat numbers when I started incorporating sets of squats with a 3
second descent, a 3 second pause at the bottom, and a 3 second raise. This
strengthened the bottom portion in particular which was my weak link to
getting stronger on the lift.
Utilize Dead-Start Sets: A set done from a dead start means there is no
lowering of the weight before it is lifted. Setting up a bench in a squat rack,
setting a barbell just above chest level on the pins, and then pressing
starting from the bottom portion of the movement is a challenging stimulus
that takes the stretch-reflex (momentum) out of the exercise putting
tremendous tension on the chest. Utilizing this technique in my training was
part of how I was able to work up to a double bodyweight bench press at
one point. Pausing for several seconds in the stretched position of a lift is
another way to accomplish a similar outcome.
Here’s a sample of how I would set up a squat routine to utilize these things:
8 reps at 135 to warm up
3 high jumps for activation
2 super slow reps, then 1 explosive reps at 185 for activation
3 explosive reps at 225
3 high jumps
1 slow rep at 275
1 explosive rep at 275
1 explosive heavy rep at 305
Start doing work sets at 315
After work sets, drop weight down to 225 – 275 and do 1 set with 3-3-3
tempo OR do 1 set from a dead start. Sets are not typically not done to
absolute failure, but close.
Recommended Strength Training Routines: Starting Strength:
I Bodybuilder:
Gymnastic Bodies: Great resource for building high level strength with body
weight and gymnastic workouts.

Get real time updates directly on you device, subscribe now.

Leave A Reply

Your email address will not be published.

Subscribe to our newsletter
Sign up here to get the latest news delivered directly to your inbox.
You can unsubscribe at any time

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More