Supramaximal load

[anthrax]

Do you guys use supramaximal loads (eg 110% of your 1RM) to shock your CNS, stregthen your joints and break a plateau?

 

[Guinness5.0]

Do you mean negatives? Partials? Forced reps? All of the above?

 

[Guinness5.0]

Chad Waterbury has a nice article on supramaximal holds at t-nation.com that I bet you'd like- I'd link it but my damn work computers won't let me copy/paste

I'm sure it won't be tough to find though. It even lays out a program laden w/ supramax holds as the foundational technique.

 

[anthrax]

Chad wrote :

I propose a much more abbreviated and scientific method to activating the nervous system. My method involves "overshooting" the training load for 1-2 reps in order to activate more motor-units without inducing any excess fatigue. This method is similar to a technique used by the mighty strongmen of the past called "heavy supports." (For those of you who don't know, heavy supports involve holding a supramaximal load {110-160%1RM} in order to activate more motor units and strengthen tendons and ligaments.) Here are the specific guidelines I have found most beneficial:

Overshoot percentage: 10-12% of training load

Training load must be submaximal (70-90% of 1RM) in order for the overshooting to be effective (obviously if you are testing your 1RM for the bench press you will not be able to perform 1-2 reps at 10-12% over your maximum, you would use the "heavy supports" method instead).

 

[blut wump]

I've tried heavy negatives and also very short ROM reps with silly weights. They can help but I typically found that the best way for me to break a plateau was to go light for three or four weeks with higher reps. I can be really satifying to unrack a heavy weight or do walkouts in the squat rack with a heavy load. Try doing it with a deadlift, though, and see where it takes you although that's kind of what rack-pulls are about.

Since I'm running periodized programs this year I wouldn't touch negatives and supramax weights with the proverbial barge-pole.

 

[Guinness5.0]

http://t-nation.com/readTopic.do;jsessionid=39D26C2E242F97398A1C471F8F533C2F.hydra?id=635888

That's the article I was referring to.

 

[Jim Ouini]

Sounds a lot like 'Static Contraction Training' where you hold insane weights in the strongest part of your ROM, which is usually like half an inch from lockout.

 

[anthrax]

http://t-nation.com/readTopic.do;jsessionid=39D26C2E242F97398A1C471F8F533C2F.hydra?id=635888

That's the article I was referring to.

Thx bro!

 

[view]

sounds dangerous as shit too me.

 

[mekannik]

Have used them for most of my compound movements. But since I am not squatting for a few weeks (patella/quad tendon) - I really only use this with my bench.

Right now I do low incline (1st peg on the adjustable bench - maybe 15-20 degrees) for 10 sets of 3, working my rest interval between sets down from 2:00 to 1:30... Warm up is normal: 1:15 rest interval
bar x 20
135 x 8
185 x 5
225 x 3
275 x 2 (wrist wraps)
405-425 x supramaximal hold (8 seconds)

into 10 x 3 @ 275

Works fine. First couple of sets really benefit from the hold set.

Very similar to the 1-6 method (personal favorite).

Since you are not actually lifting, and HOPEFULLY using a spotter or two, it should not be anymore dangerous than going for a 1RM+ thru a full range of motion. The stessors are being placed on the body at its functional strong point - not its weakest, as the full lift would do. Matter of confidence, common sense, and knowledge of your body/lifts.

 

[Guinness5.0]

mekannik-

would a supramax hold be advisable before a PR attempt, whether it be a 1rm or say a 5rm?

 

[mekannik]

mekannik-

would a supramax hold be advisable before a PR attempt, whether it be a 1rm or say a 5rm?

That is probably the most appropriate time to use this method. Following your normal warmup, a hold 3 to 5 minutes prior would excite the CNS enough without hitting energy reserves. A single 5-8 second hold would be good.


BTW - we discussed a very similar idea recently (or at least partially) when the training methods/lift records of Paul Anderson were questioned. Alot of articles point to his utilizing this method.

If you think about it - it makes sense. Hitting a 1RM or heavy double or even triple is made to feel lighter by first exposing the body to a heavier load. As I wrote before: the main considerations are a proper, thorough warmup, the necessary spotters, and an awareness of your strength levels. It is your CNS lifting the weights more so than your muscles handling lactic acid buildup or a "pump".