Human Body Temps Of 96.5

How to develop the maximum force

I've mentioned several times why I consider the development of maximum force as highly important in sports and in everyday life. The maximum force allows us to accomplish our daily tasks with greater ease, allows the development of stability and is an essential prerequisite for development of muscular power, speed and agility. Also, for those looking to increase their muscle mass, strength will increase their charges raised, which may lead to greater gains in lean mass.

In this article I will share the methods I use mainly when I want to seek gains in maximal strength. There are many others, but for the sake of this article, I confine myself to those I use most frequently. Let's go!

1. Traditional method: This is the% increase charges raised (85% and more). The number of repetitions decreases, but nevertheless increases the number of series ; to be executed. Moreover, given the high demand in the nervous system, the rest time between sets will be allocated up to 3-5 minutes and could even climb up to 8-10 minutes for a rest Complete.
2. method group or cluster training : These include short periods of rest (10-30 seconds) between repetitions during a single run. This method increases the workload for a given intensity. For example, it would be possible to include short 15 second rest between repetitions of a series of squat at 90% intensity. With this percentage, the number of repeats is, theoretically, 4. However, with such short rest, it may be possible to perform 5-6 repetitions instead of four planned.
3. wave or overload Bulgarian method: This method consists of alternating series run with a heavy load (90% + of 1RM) followed by a series with a lower intensity (85% ). The completion of a series with very heavy load stimulates the Brain Repair for a period of 5-10 minutes. Although controversial, this phenomenon is called post-tetanic facilitation. The achievement of Another series with a slightly lighter load This helps maintain nervous system activation over a longer period.

It is important to mention that these methods of development of maximum force require a good deal of experience coaching in the weight room. It is strongly suggested to start training with submaximal loads to prepare the body to such stress. Subsequently, it is also important to understand the different match parameters and variables that make up the science and art of limitation in physical preparation.