Over Warm-Up for Maximum Strength Gains
Lift bigger weights with the concept of over warm–up
Those of us who are interested in strength development like tricks to maximize performance in the gym.
For example, the article on Sipes “heavy supports” was well received by this readership. This method, like the Sipes method, works only for stretch-shortening exercises likes presses, squats and deadlifts.
This method is of particular interest to athletes who have weight class restrictions. Thus wrestlers want to use maximal weights for low reps. This way, the gains occur mainly in the nervous system, not in hypertrophy (relative strength). What you do is you go heavier than your work sets in the warm-up. And then go back down to do your work sets.
Lets say, you want to do 5 sets of 5 reps at 100 kg, the process would look like this:
- 4 @ 40 kg rest 10 seconds
- 3 @ 60 kg rest 30 seconds
- 2 @ 75 kg, rest 60 seconds
- 1 @ 85 kg, rest 120 seconds
- 1 @ 95 kg, rest 120 seconds
- 1 @ 105 kg, rest 120 seconds
- 1 @ 112.5 kg, rest 120 seconds
- 5 x 5 at 100 kg, resting 3 minutes between sets
So, you go above your work set weight, yet no over your max. Afterwards you go back down to do your five sets of five reps. Typically, if 5 x 5 @ 100 kg is work weight for you, your max for a single is probably 125 kg. Of course, there are a lot of individual differences between rep performance and actual max, that is not deniable.
However, if you do heavy singles, yet don’t go to failure before your work sets, those work sets will be easier to perform because you went and stimulated higher threshold fibers, which excites your central nervous system, making the work weights easier to handle.
Coach Charles R. Poliquin