Again, if you aren't the type that wants to focus on one exercise at a time then this may not be for you. However, conceptually, this method may still work for those performing multiple exercises in one block of training. A good idea to make this work for multiple exercises is to shift from a 9/10 effort to 7-8/10 depending on how many exercises you're doing. Feel free to leave comments if you have any questions.
For example, I've used this in the past to go from a +75lb pull up to a +115lb pull up in about 10 weeks. Considering my bodyweight also increased by 5lb during this period, this was about a 15% increase in strength.
I've also used this method in the past for deadlifts. Going from a measly 185lb to 315lb, a shocking 40% increase in strength within 10 weeks. It is important to note that these were the gains of a novice lifter. Intermediate or advanced athletes should not expect this rate of improvement.
A correction: I said I read about this four years ago. meant to say fourTEEN years ago. Been using this on and off since I was in college.
Also, for lower body intensive movements, you may need twice the rest both between sets and sessions. This is something you'll need to figure out on your own, and it should be obvious by paying attention to your level of fatigue.
Questions I'm anticipating:
-How is 1 exercise enough?
I'm assuming you're already participating regularly in a sport or physical hobby. If not, find one. Then use this as strength training supplemental to your sport of choice. I'm also assuming you're selecting an exercise intelligently based on what you perceive you are lacking in your sport or needing the most to excel in your sport. For example, pull ups for climbers; squats for runners or cyclists, Deadlifts for martial artists.
-How should I warm up?
This is entirely too complicated to answer generally other than starting with light lifts before you begin your working sets. Any other warm up will be based on individual needs.
-What if I prefer to not use weights?
That's fine. There are methods to increase strength without adding external weight to yourself or lifting - typically by upgrading to more difficult exercise variations or altering leverages. Just look at gymnasts. This is a difficult and less straight forward path, but it can be just as rewarding. Email me for more information.
Email for personal questions, advice, or interest in my approach to training:
dojanglestrainme@gmail.com
7 сен 2024
