Maximum strength - how to do it?

Who wouldn't want it. Maximal strength, it's a concept literally abstract among gym exercisers. Everyone strives for it, but few achieve it. In the following article, we will summarize the main principles in developing maximum strength.

Strength development is most inherent to power triathlon. Disciplines such as the squat, bench press and deadlift are essentially tests of maximum strength of the whole body. So let's take inspiration from power triathletes and their training.

How do triathletes do it?

1. Training - Same number of reps in sets

There are many approaches here. The first is the 3 sets - 3 reps system. Whereby you train with a weight appropriate to your capabilities for 3 reps. Another system (considered by many to be the most effective) is the 6 sets of 5 reps system. You perform 2 warm-up sets, followed by a working set of 5 reps, increasing the load by 5% for each set. You should be at your max on the last set.

2. Training - Alternating higher and lower repetitions in a weekly cycle

This workout recognizes the so-called light and heavy days. On the first day, when you have squats for example, you will perform sets of 6-8 reps. In the following workout (usually in 3 days), you will perform a pyramid of increasing weight and decreasing reps. You will finish the workout with 2 sets of 1 repetition, 95-100% load intensity.

3. Training - Pyramid and lower repetitions

This workout is very similar to bodybuilding workouts. After the warm-up, the weight is pyramided, first for 10, then 8, 6 and 4 reps. The culmination of the efforts in the training schedule is to train 4 sets of 3 reps of the exercise.

4. Training - Low repetitions

Finally, a really intense workout (in terms of load). In this workout, you'll be hitting some really heavy weights. After the warm up you will perform 6 sets of a given exercise, but be careful about only 1 repetition. The intensity of the load should be at 90-95% of max.

Main training principles in developing maximum strength

• 1-6 repetitions are used to develop maximal strength
• the number of working series in the training is 3-5, 2-4 exercises are used per muscle part (however, only one is the main one, the others are compensatory)
• the weight of the dumbbell used in the workout is 60-100% of the maximum
• in preparation for a strength competition, use wave loading, alternating light and heavy workouts
• use a variety of methods: the braking method, alternating loads, isometric (static), etc.
• Forget about pumping with light weight, it's all about strength
• ensure proper nutrition, especially sufficient protein intake
• creatine, amino acids and joint nutrition are good supplements

We have briefly introduced the basic information on strength training. Stick to these rules and you are guaranteed to see an increase in your training weights and strength. And anyone who says they don't train for strength or that they don't need it is lying. Everyone wants to be strong, it's been that way since ancient times, and it's still that way.