Got this one from an article I read, which I will try to post shortly.
GO BIG
To harness your muscles' latent power, slip this maximum-effort gym session into your strength routine once every three to four months.
(1) 10–20 minutes easy aerobic warm-up
To harness your muscles' latent power, slip this maximum-effort gym session into your strength routine once every three to four months.
(1) 10–20 minutes easy aerobic warm-up
(2) Pick an appropriate lift for your sport, like the dead lift, bench press, or back squat. Estimate the maximum weight you think you can lift once with proper form, then do:
(a) 10 reps at 35 percentof your estimated max (EM)
(b) 5 reps at 55–60 percent of your EM
(c) 2 reps at 70–75 percent of your EM
(d) 1 rep at 85 percent EM
(e) 1 rep at 95 percent EM
(3) Do one rep of your max. If you get it and think you can go higher, try a small increase. If you can't get it, reduce weight slightly until you can complete the move. Always end on a successful lift—and always use a spotter.(a) 10 reps at 35 percentof your estimated max (EM)
(b) 5 reps at 55–60 percent of your EM
(c) 2 reps at 70–75 percent of your EM
(d) 1 rep at 85 percent EM
(e) 1 rep at 95 percent EM
Compliments of Nick Heil from Outside magazine. I will upload the article later.
No comments:
Post a Comment