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Radical Methods for Increasing Strength :Dennis B Weis |
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Written by Dennis B Weis
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Page 3 of 3
Strength Increase Method No. 4: How to Determine Your Optimal Workout Load
To achieve the greatest muscle gains possible you must train with as high of intensity and volume of exercise as you can without over training. The key is to avoid over training in order to stimulate the muscle and not annihilate it. About 10 years ago I learned a couple of methods for determining optimal workout load (which in turn maximizes and accelerates muscle gains to previous unattainable levels) from a gentleman named Kevin A. Pezzi, M.D.
Here are the two methods Dr. Pezzi suggests a person do to determine their optimal workout load when training with the heavy iron.
Method #1: This particular concept will give you an instant insight as to whether you are over training. If for example you are a right-handed individual, your upper body on the right side should be greater than the left ( 1-Limb Lifting such as one-legged squats, one-dumbbell curls, one-dumbbell [or barbell] press and squat). If you don’t see a strength increase on the dominate side of your body when employing Uni-Lateral or Asymmetric Training (and actually get weaker) after a predetermined period of time then this is a clue that you may be over training.
This concept allows a person to determine his/her optimal workout load and as well objectively evaluate such variables as (number of sets, reps, frequency of exercise, etc.) and its effects on your muscular development.
Here how this method works. Select an exercise for evaluation such as the Standing two hands barbell curl, for example. If you have been performing 4 total heavy sets for this exercise and you think you may be under training try 6 total heavy sets for 2-3 weeks. Now compare the results during this time period with the results for an equal period of time on the previous 4 total heavy sets (keeping an accurate training log of exercises used, number of sets/reps, dates of workouts,[intermediate, muscle specific, critical term recuperation ]and miscellaneous factors such as lack of sleep, injuries, illnesses are of vital importance for making such comparisons). If you find that your progress has accelerated from doing 6 total heavy sets as compared to the previous 4 then you were under training. Increase the total number of heavy sets from 6 to perhaps 8 (and no more) and repeat the process as described.
It is important to note that if at anytime your strength or size decreases while the evaluations of the effects of optimal workout loads (i.e. 6 sets as compared to 4 sets, etc.) are being studied you are over training and need to immediately REDUCE the workload on the biceps to previously accepted workout loads.
Another variable to the above described method would be to substitute the One-dumbbell curl for the Standing two hands barbell curl, performing a different number of sets and reps for each arm. For example for the next 2-3 weeks you might do 6 total heavy sets of say 6 reps each for the right arm and 8 sets of 4 reps for the left. Reverse sets and reps protocol for each arm after 2-3 weeks and continue on in the manner described for another 2-3 weeks. Continue to evaluate your response to the variable number of sets and reps.
Dr. Pezzi’s espoused method (#2) will work not only on the biceps but on any other major or minor muscle group as well. Generally when using the method described (above) for evaluating training responses the number of sets would in most all cases never exceed 8 to 9 total heavy sets per a select muscle group. As a result you should only be using one exercise per a select muscle group.
Dr. Pezzi suggests that it may take a few months to determine optimal workout loads.
I hope you have enjoyed reading about the 4 radical methods I have presented for increasing strength. I’d be interested in hearing from you (the reader) regarding unusual methods you have heard about or used personally for making huge leaps in strength. Only registered users can write comments.
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