Work with maximum effort
Calculator for calculating the one-time maximum (here)
Most people associate the maximum effort method with two things:
1. Work with maximum weights, which involves performing one maximum repetition for the basic exercise.
2. The Westside Barbell System.
The Westside Barbell system does use a specific variation of the maximum effort method, along with the dynamic effort method and the repetition method. However, most people only remember the maximum effort method when talking about the Westside Barbell system.
Although the maximum effort method appeared much earlier than the above-mentioned system. Before the introduction of Westside Barbell, powerlifters performed the "maximum" approach only at the end of the training cycle. People also mistakenly believe that the maximum effort method is reduced to performing one maximum repetition. This is a misconception.
Zatsiorsky, a well-known Soviet biomechanicist, explains that the maximum effort method involves lifting loads in the range of 90 to 100% of the current maximum. So it is not necessary to work with the maximum weight when performing a single repetition. In Russian-language literature on weightlifting, an important criterion is the number of repetitions performed under a load of 90% of the maximum, and not the number of maximum repetitions.
How the maximum effort method works
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The nervous system determines how muscle mass will generate the energy needed to overcome gravity. The Central nervous system can boost energy production using 4 mechanisms:
1. development of muscle fibers
The more muscle mass involved in performing the movement, the more energy is produced. And the faster these involved muscle fibers contract, the more energy is generated. Thus, to get more effective muscle contraction, you need to use more muscle fibers, and also, most importantly, use fast-spinning fibers.
2. Changing the frequency of abbreviations
The human body has limited capacity to activate muscle fibers. If it is not possible to further increase energy generation by increasing the number of muscle fibers involved, the body can increase the pulse rate for the fibers involved.
Each contraction of the muscle fiber generates energy. So the more often the fibers contract over a period of time, the more energy the muscle mass will produce. With the exception of beginners, increasing the frequency of contractions is the only way that the athlete's body copes with increasing loads.
3. Intramuscular coordination / synchronization of muscle fibers
These terms refer to the optimal order of contractions of muscle fibers. It is not always effective to have all the fibers shrink at the same time. Sometimes the optimum as asynchronous contraction of muscle tissue. In fact, for slow movements under heavy load (for example, when performing squats, deadlifts, standing and bench presses), this mode of contractions will be preferable.
4. Intermuscular coordination
This parameter determines how the body engages the various muscles involved in movement. For example, the antagonist muscles should relax at the right time to allow the main driving muscles to do their work, but not too soon to keep the body balanced.
If the antagonist muscles do not relax, you will have to fight with your own body and the load at the same time. If you relax too much, you may lose your balance, get injured, or lose the moment of movement that serves as the basis for subsequent movement.
The last two elements are achieved through frequent practice. The more often you practice lifting a certain weight, the better your intra - and inter-muscle coordination will work. Increased contraction of muscle fibers and active involvement of muscle tissue can be improved through strength exercises at maximum load. Therefore, experienced and professional athletes can progress by increasing the contraction of muscle fibers.
The frequency of contractions of muscle fibers at 90% and 100% of the maximum load is the same
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The frequency of nerve impulses that send signals to muscle fibers does not change during training in the range from 90 to 100% of the maximum load. Even with loads in the range from 97 to 100% of the maximum, there is no increase in frequency. Therefore, if you train with loads in the range of 90-100%, the nervous system adapts perfectly. That is why the load and the approach/repeat scheme are of the utmost importance, which will allow you to perform the maximum amount of work in the range of 90-100% of the maximum load, without causing "rollbacks".
For the development of power skills, this load will be quite enough. In practice, weights of 90-95% of the maximum when performing approaches of 2-3 repetitions will give a better result than the maximum load. Performing one maximum repetition is useful for powerlifters, since they need to develop just the ability to work with the maximum weight for one attempt. Most likely, you will notice that if you perform 2-3 approaches, the second approach will be easier to perform than the first. That is why powerlifters need to develop the ability to demonstrate maximum results in the first approach.
For most of us, doing 2-3 maximum repetitions will be more effective than doing one maximum repeat. In fact, this applies even to powerlifters. Performing exercises with one maximum repetition should take no more than 20% of the training time.
A way of thinking aimed at success
2-3 maximum repetitions are better than one maximum repetition also because of the correct attitude that you will get. Performing 2-3 repetitions implies successful completion of the first repetition. So even before you perform the approach, you know that you can successfully complete the first repetition. And this knowledge helps you successfully cope with the load.
This attitude adds to your confidence when you approach the bar. Any experienced weightlifter knows that confidence when working with the maximum load can be a huge help in the successful implementation of the approach.
Why is the second repetition easier to perform than the first? This is due to the effect of potentiation/activation, as well as the fact that the first repetition allows you to gain the desired speed of movement. If you aim for a single maximum repetition, you may have doubts about whether you can handle this load. This negatively affects your confidence and therefore your results.
Safety factor
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If you set up for 2-3 maximum repetitions, you will almost always (if, of course, you plan the load correctly) be able to perform the first repeat. Sometimes the task may be harder than you think, but it is still achievable. Now, approaching the threshold loads, you may face a situation where after the first repetition, you will not be able to perform a second repeat. Do not be upset, this approach can also be considered effective.
When working with the maximum load, it is very difficult to know whether you will be able to perform a repeat or not. When you lower the bar, you may think that you can do the second repetition, but when you lift the weight, you realize that you were wrong. Such situations lead to poor form and risk of injury. It is best to decide whether to perform the second repeat at the time of the first one. Your feelings during the first repetition should tell you how much strength you have left. If you do one maximum repetition, you will not have such a "tool" in stock to understand whether to start a second repetition.
Some people, based on their experience or discipline, understand at the moment of approaching the bar whether they will be able to perform a repeat. These people are less likely to be injured when performing the maximum repetition. They know that it is better to try again later than to try to take an unaffordable weight. However, there are many videos of people performing unsuccessful approaches, which suggests that not everyone has these skills.
Why should I mainly do 2-3 repetitions with 90-95% of the maximum weight, and not 1PM with 97-100% of the maximum
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Weights in the range of 90-100% of the maximum are used in the same load schemes as when working with maximum force. This allows you to improve your results for one maximum REP, even if you don't practice maximum reps for each workout. Training is not a test. You train to develop certain skills and abilities that will make your body stronger and more efficient when it is finally time to test its capabilities.
The more you practice in this range, the more you will achieve at maximum load. It should be noted that the human body adapts better to a load of 90-95% of the maximum, than in the range of 95-100% of the maximum. Performing 2-3 maximum repetitions will significantly increase the amount of work compared to one maximum repetition. Increasing the amount of work will help to achieve better adaptation of the nervous system. Strength is not only a physical ability, it is also a skill, including training the nervous system. The more often you practice the skill of generating the maximum amount of energy, the better results you will achieve.
If you perform approaches of 2-3 maximum repetitions, you can 1.5-2 times increase the amount of work in the desired area and speed up the speed of adaptation of the nervous system.
