140518 Muscular strength-continued from last week
Here is the bottom line for those of you who don’t have the time to read it all. This is akin to eating your dessert before your meal and before you get too full to actually enjoy it.
Successful overload occurs by increasing these components above the normal:
1. The load on the bar
2. The frequency of lifting
3. The duration of time under the load.
The load on the bar must be high enough that it creates a maximal muscular tension, or nearly so, on the body. Train at these intense levels by using low repetitions and more sets. For example, an effective form of high intensity strength training uses load levels between 85-100% of the one rep max (1RM) for two repetitions for six to twelve sets.
Lifting frequency is increased according to a periodized plan based on the desired outcome. A method that has produced excellent results for many years is one that has multiple lift times a day. These training plans are for elite or highly trained athletes. Heavy lifts performed up to four and seven times a day are possible under these strictly controlled situations.
Each session emphasizes just ONE exercise per period in this type of a sequence throughout the day. The following five exercises depict an example of such a daily lifting schedule.
- Squats, rest and recovery
2. Military presses, rest and recovery
3. Deadlift’s, rest and recovery
4. Bench presses, rest and recovery
5. Front squats, rest and recovery
Here are the prerequisites for the schedule.
Warm ups are required for each session
Rest periods from fifteen minutes up to one hour in duration between each lift period (morning (2)-afternoon (1)-late afternoon sessions (2))
Separate the morning sessions from the afternoon ones by up to three hours.
The afternoon is separated from late afternoon by the normal fifteen minutes to one hour
Recovery methods are used between each session