In the 5/3/2/1 method, we start with loads just under 5RM and attempt to add 2-3% more weight every set, performing 1 fewer repetitions every set until you achieve a new 1RM. This progression has the advantage of teaching the skill of expressing your true maximum in a 4-week block. We cannot go from a block of performing 3-5reps per set (MAX Weight PART 3) and expect to perform well in a 1RM until we have allowed the body to recruit higher-threshold fibres. Therefore, we will slowly increase the percentages of each set from week-to-week with the aim of increasing your 1RMs by 2-3% in 5 weeks from now.
The Functional Strength Method - with this system in the first two weeks we are going to perform four sets of [4-6] tempo repetitions. In the first two sets, we want to be hitting 6reps. In the final two sets, we expect to be hitting 4-5reps as the load reaches maximal. Always use your quality of movement to set the limits of yours.
The Patient Lifter 6 x [2-4] Method - with this training system, we start off with a weight that we can handle comfortably for six sets of just two repetitions. Depending on your neurological efficiency, that will translate into about 80 to 87% of your 1RM. The goal is to increase your strength SLOWLY over time so that you can handle that same wight for six sets of 4 repetitions.
The reason The Patient Lifter's Method works is that the load increases only when the trainee can complete all sets of 4 repetitions with the starting weight of 6 sets of 2 repetitions. The system works using what is called the law of repeated efforts because the nervous system is forced to accept the loads as being normal.
It’s easy for us to focus our attention on the “work” in the workout - the vein pumping effort, the sweat-drenched final reps, and the PAINZ of making GAINZ. We’ve all seen the marketing tactics and fitness gimmicks showing us how to get “shredded” or “6-pack abs” in some absurd time frame. The before and after pictures may be convincing, but often these images are fabricated and fake. These “fitness programmes” are scams that abuse the general public’s ignorance on the subject of health and fitness, despite countless studies that have proven that fitness isn’t an “overnight” sensation.
Testing week is coming to an end, and we should all now have some solid numbers to work from. Our next block, starting 16th September 2017, is going to be heavy, with the aim of making you all as "strong as fuck.” Yes, that is a real measurement. We will also start to focus a lot more attention towards the Clean and Jerk, and the Snatch over the next 12 weeks.