Max Strength Progression
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Hi all,
I’m just beginning my third block of training following the principles laid out in the books (I could wax lyrical about the incredible effects but I’ll save that for another post).
I have a question on the correct progression for my Max Strength period though and hoped someone could clarify:
p. 227 of TftNA outlines a pretty clear structure to follow for MS workouts, but doesn’t mention how/when to increase load. It’s 4 exercises, 4 reps each exercise and between 4-6 sets. The Program for pull ups on p. 228 outlines variations in sets and reps over 8 weeks which are to be done with whatever weight would cause failure if you tried to do one more rep. But the general MS workout plan has no such variation. Is the general MS workout to be done with the same philosophy? So adjust weight accordingly so that I would fail on the fifth rep of any given exercise? Or am I missing something somewhere?
Thanks in advance,
JamesAs a follow up: I assume the 4-6 sets per weeks slowly increases? So, for example in an 8 week period, 2 weeks at 4 sets, 2 weeks at 5 sets aand then 4 week at 6 sets?
Thanks again!
JamesJames:
Thanks for your questions. I’m sorry I was not more clear. There are a number of ways to increase max strength that have gained popularity in the strength training community. Far be it from me to critique them so I stuck with one that has been a fairly traditional approach for 50 years. The general principle is that using about 80-90% of your one rep max you do 4-6 sets (after a few warm up sets) of anywhere from 2-5 reps (this varies based on who you talk to). The main effect of this type of training is neurological. You are trying to train your motor nervous system to recruit more motor units. I chose this method because it is the least likely to cause hypertrophy (adding muscle mass) which is something more endurance athletes want to steer clear of. I wish I could be more concrete in my recommendations for the exact number of sets and reps But I have seen great gains using the full ranges listed above. I do not add more sets or more reps as the weeks go by. Instead you will be able to increase the resistance you are using. You will notice that the resistance you were using 2 weeks a go is no longer as challenging. That is your signal to increase the resistance. The effect if that your brain has to recruit more motor units to move that higher resistance. I suggest no t going to failure in most sets. The long rests between sets allow the motor nerves to recovery and the ATP stores in the muscle cells to recharge. If you are doing these workouts correctly you should feel energized an invigorated immediately afterwards. These session can speed recovery form endurance training because that are relatively low energy and stimulate your endocrine system to produce anabolic hormones.
I hope this helps.
Scott
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