From the very beginning of most peoples strength and conditioning life the most coveted goal is to lift as much weight as possible. You start at the top, short end of the dumbbell rack and gradually climb your way to those elusive 100+ lb. dumbbells. Iron class graduations take place when you go from adding 10’s on the bar to 25’s to 45’s and then 2,3,4 45 lb. plates on each side! For most strength junkies, that’s why they keep coming back to train day in and day out.
The only downfall is that a lot of those go-getters focus too much on the amount of weight lifted versus the technique they use to get that weight up. As a critic of this let me state on the record that I’m as guilty of this as any of you. Luckily, I stopped being stubborn after 17 years of training.
Don’t freak out, your dreams of that 315 lb. bench press aren’t crushed just yet. You might want to try a different route to get there, though.
Start putting more focus on improving movement quality instead of just getting the weight up how ever you can. Utilize straight sets between 80% to 92.5% of your 1RM. Basically do a lot of sets with low reps, but keep the weight the same the entire time. Schemes like 8x2 @ 90%, 6x3 @85%, firstname.lastname@example.org% or even 5x5 @80% if you’re a little more advanced.
If you learn to focus on movement quality aka technique, you’ll achieve these 5 things:
1. Improve movement quality (technique) without fatigue, which can result in compensation aka doing it all wrong
2. Building strength and work capacity aka strength endurance
3. Learning, understanding, and improving the lift/movement.
4. Neuromuscular adaptation aka allowing your body to adapt to the weight lifted for the given technique, which improves your firing patterns aka the order in which you recruit certain muscles
5. Mastery of the lift, which in turn allows us to progress you further and build more muscle
Bonus... you can blast off on social media platforms to show your gains.
If you look like any of the people in this video, you are getting nowhere fast…And providing jokes for everyone in the gym…
If you go all out aka "Max Out" all the time, you won't accomplish any of those things. That's also why your max outs should be spread apart. If you're constantly maxing out aka failing, you will not get stronger, improve your movement quality, your body will not adapt to the training stimulus, you will not achieve mastery, you will not be able to progress to more advanced lifts, you will not get to boast to the world how you're crushing it in the gym doing and worst of all, eventually you'll get injured.
Save yourself the time and energy by simply doing it right.
Dominate Another Day
- Coach Hoke