Neuromuscular strength?

Well, as we get stronger and lift close to our 1RMs we increase the efficiency of our CNS. The same goes when we start using power principles.
 
Read through this stuff

http://www.uta.edu/faculty/jrwilson/KINE%20Chapter%2013%20powers%20slides.pdf#search='CNS%20strength%20training'
 
Okay, I did, thanks evolution.

But I was wondering, do we NEED to do multiple reps before performing the 1 rep max set?

Couldn't a regular stretch, and 5 minute jog work? I want to minimize the hypertrophy to be almost non-existant if possible.
 
Sounds like you want to gain maximum strength with minimum effort. Im curious, why do you want to avoid hypertrophy? More muscle will increase your strength potential and reduce risk of serious injury. Looks good too. =)
 
You'll want a few sets before just going for a 1RM attempt. Also, 1RMs aren't necessary all the time...just work in the 80%+ of your 1RM. Keep your overall volume low (1-4 reps for each set). I will typically take 5-8 sets to hit my 1RM.

But yes...there's no way I'd just walk in after a light jog and try and squat in the 400s off the bat.
 
It's like...why..hrm.

Well, take a empty barrel for instance.

Why fill it half way with water, then increase the size of the barrel?
I want to full the barrel to the top, then when it's at it's full capacity, increase the barrel size.

Also, how many times can I do the 1rpm in one training session?
 
Pick a week and decide to find your 1RMs for your main lifts-bench, squat, deadlift. I don't see any reason to test for maxes again but every 6 weeks or so if you're competition minded. Other than that, keep most of your work sets in the 85%+ range, throw a few heavy doubles in there and you'll be fine.
 
Nobody said:
Couldn't a regular stretch, and 5 minute jog work? I want to minimize the hypertrophy to be almost non-existant if possible.
Click to expand...

Stretching is actually counter productive to weight training...you can reduce strength by pre-stretching...and you can injure yourself by stretching muscles too hard that aren't warmed up yet. 5 minute jog won't limber up the back, arms or chest.

I always, ALWAYS have warm up sets in my workouts. Get the blood pumping first, adn the heavy weights are easier to move cuz the muscle is ready to rock.
Light stretching between sets sometimes...but mostly post-workout, and the next day to loosen up tight muscles.
 
You must log in or register to reply here.
Back
Top