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The maximum strength program should only be followed after a minimum of two years bodybuilding or weight training experience because of the very heavy weights used and the stress imposed on the central nervous system.
Maximum Strength Workout Overview
Aim of Maximum Strength Workout
The aim of this maximum strength workout program is to increase pure strength as well as muscle density. There will be little increase in muscle size but the density of the myofilaments in the muscle will increase. In addition to power lifters, anyone training for muscle size would benefit from including a maximum strength phase in their training cycle. It can help you get through a sticking point by allowing you to lift more weight and further increase your muscle size when you resume your regular routine. This type of training will produce harder, stronger muscles, improved joint stability, better symmetry and greater aesthetic appeal.
Progression during Maximum Strength Training Workout
You can incorporate this program into your bodybuilding program for a period of 4-6 weeks. It involves heavier weights than the bodybuilding program since maximum strength is only developed by using nearmaximal weights - at least 85% 1RM(one-rep max). This type of training causes maximum stimulation of the powerful FT muscles fibres and hence greater muscle strength. If you do not know your 1RM, find a weight that you can just lift for six strict repetitions. This will approximate to 70-80% 1RM. As with the bodybuilding program, you need to increase the weight you lift gradually over time.
Maximum Strength Workout
The maximum strength workout comprises mostly compound exercises and should be performed twice a week. It is important to warm up thoroughly (click to do warm-up and it's exercises)- perform two or three sets of that exercise using very light weights - before embarking on the heavy sets. You should also allow longer rest periods between sets (3-4 minutes) than in the bodybuilding program to allow full recovery of your fuel system. Ensure you use the full range of movement for each exercise and train using perfect technique.
Maximum Strength Workout
Workout time: Apr. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.
Rest: 3-4 min between sets and 3-4 min between exercises.
Training Tempo: 1 count for the concentric (lifting) action; 2 counts for the eccentric (lowering) action.
Note: Begin with weights equal to 70-80% lRM and perform 6-8 repetitions. Progress to 80-90% lRM, performing 3--4 repetitions.
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