Maintain athleticism, build power, and boost muscle growth all at the same time
There’s one major problem with traditional bodybuilding programs – the focus is more on aesthetics than athleticism.
If you plan on flexing your oiled up body across a stage, that works just fine. But what if you want to be truly fit, strong – and of course, big?
With traditional bodybuilding programs, you only focus on one factor: time under tension. To maintain athleticism while getting stronger, you can use a little trick called post-tetanic potentiation (or PTP). The unique structure of this six week plan allows you to build muscle while maintaining speed.
Check out this guide to the post-tetanic potentiation plan for full body power here:
The fitness world is in a constant state of flux. It’s like a kid trying to balance a see-saw on his or her own, running from one end to the other. This flux is created by a response to trends we see, and the over-reaction to problems they cause.
The result was a bunch of seemingly fit and strong people who lacked performance to match their physiques. Bodybuilding created men who looked like Tarzan, but played like Jane. But in the early days of bodybuilding, champions were every bit as strong as they looked, and were often capable gymnasts as well as handy lifters. So where did we go wrong?
The biggest problem with most bodybuilding training from a function point of view is the single-minded focus on time under tension. There is a way to maintain athleticism, build power, and boost muscle growth all at the same time. To do so we’re going to use a little trick called post-tetanic potentiation (PTP). The short explanation of PTP is that if you lift something heavy, you will be able to lift more for the five- or six-rep set than if you hadn’t done the one-rep set prior.
How It Works
The basic format is the 1-6 system I first saw written about by Charles Poliquin and Ian King. This system focuses on a heavyish one-rep lift that is then followed by a six-rep lift of the same movement. While this is better from a hypertrophy point of view, we are after athletic development, too. As we’re concerned with how we move, we’re going to remember that we don’t train muscle groups but muscle actions.
A sample power clean and deadlift combination might look like this:
- Set 1 – power clean x 1.
- Set 2 – deadlift x 6.
- Set 3 – power clean x 1. Use 2.5kg more than 1st set.
- Set 4 – deadlift x 6. Use 2.5kg more than 2nd set.
- Set 5 – power clean x 1. Use 5kg more than 1st set.
- Set 6 – deadlift x 6. Use 5kg more than 2nd set.
For a squat-dominant pattern you might choose to use jumping and back squats. The only caution here is that a set of jumps is unlikely to be productive with only a rep or two. You may need up to about ten if you choose to use jumping. After the jumps, perform a set of heavy squats for five to six reps. Repeat in the same fashion, following the format of the deadlift example. Follow the 1-6/2-5 sets with a back off set of squats for 20 reps.
……………….grapplers and fighters who need to add size while staying as strong and explosive as possible. The addition of the power exercise instead of another slower, grinding movement means extra CNS recruitment. Often fighters slow down with the huge amount of conditioning they do, as power is one of the first things that can be affected from endurance work. So keep the power movements in there and use grinding movements to do the higher rep work.
……………….accumulation plan and focusing on volume instead of heavy loads with a greater focus on conditioning. A perfect segue is using complexes, which combine higher volume with plenty of incidental conditioning, while still pushing you towards functional mass gain.
And, of course, don’t forget to eat the house down.
Source: Breaking Muscle