Training System - Principle 1-6

This system has been used with great success by the leading lifters from Romania and Hungary and as we know, lifters from these countries are quite good and not only because of the quality of the spreader. You may also come across the name of the mixed neuro-hypertrophic program. It is based on increasing neuromuscular excitability.

This was first introduced among strength coaches by the German physiologist Dietmar Schidtbleicher from the University of Freiburg. And since we're no Dietmares, in normal terms (for the "whacked out" bodybuilders) it works as follows:

Let's say you're able to do a maximum of 6 reps with a certain weight. If you do 1 rep with the max weight before this set, then between 3 and 10 minutes after this set you should be able to do 6 reps with a weight that is greater than the weight you were able to do 6 reps with without the previous 1 max rep.

For example, let's say you are able to bench press 100 kg 6 times under normal circumstances. So after performing one repetition with a maximum weight of, say, 130 kg 4 minutes after this performance, you will be able to perform 6 repetitions with 105 to 110 kg. It can be, right?

Many exercisers training this way have found that their strength increases in each subsequent combination (wave). Then in practice the training looks like this:

Let's assume again that you are able to squeeze 100 kg 6 times and your max is around 130-140 kg.

• 1 x 130kg
• 6 x 100kg
• Series: 1 x 135kg
• Series: 6 x 105kg
• Series: 1 x 140kg
• Series: 6 x 110kg

I hope you have understood what is going on. The individual weights listed above and their differences are not clearly given. They can be smaller or larger. Due to this system of training, the nervous system of the muscles is more activated and thus we are able to do those 6 reps with more weight, resulting in stronger and bigger muscles. And that's what we want.

The long term increase in strength is directly proportional to the increase in training intensity. This dependence has been shown in many experiments by Finnish strength physiologist Keiji Häkkinen. Therefore, you can expect an increase in strength with this training system that uses the principle of increasing intensity.

This method of training can also be used by wrestlers, judoka and in other combat sports. I can tell you from personal experience that it works and I don't know anyone yet for whom it hasn't worked as it should.

So now some of that training using this system:

Author: Ch. Poliquin
Level: intermediate/advanced
Duration: 30 days
Cycle length: 5 days
Training days:
Free days: 2

Duration of training days:

Day 1 - Hands:

A1) biceps raise on Scott bench with EZ, medium grip 1,6,1,6,1,6 / 120s pauses
A2) Bench press on straight bench, close grip 1,6,1,6,1,6 / 120s pauses

B1) Standing biceps deadlift, medium grip 1,6,1,6 / 120s pauses
B2) triceps push-ups on bars 1,6,1,6 / 120s pauses

Day 2 - Legs:

A1) Squats 1,6,1,6,1,6 / 120s pauses
A2) Lying lunges 1,6,1,6,1,6 / 120s pauses

B1) Deadlift 1,6,1,6 / 120s pauses
B2) Standing lunges 1,6,1,6 / 120s pauses

Day 3 - Free time

Day 4 - Chest, back:

A1) Trapeze push-ups, close parallel grip (with weights) 1,6,1,6 / 120s pauses
A2) Bench presses with HR, medium grip1, 6,1,6,1,6 / 120s pauses

B1) Row over bottom pulley in seated position to waist 1,6,1,6 / 120s pauses
B2) Overhead push-ups on incline bench with WC, medium grip 1,6,1,6 / 120s pauses

Because you are starting with high weights in this workout, it is very important to warm up well.

The warm up should look like this:

1. 10 to 15 minutes light warm-up (aerobics, stationary bike, jump rope)
2. 10 to 15 minutes of stretching of the exercised muscles
3. 5 warm-up sets with reps of 5,3,2,1,1. This means that you gradually increase the weight until in the last set you are close to the weight you will use in the first "sharp" set. When warming up, perform the first two exercises A1 and A2. The break between them is very short (move to the second exercise and change the weight of the weights). After the warm-up, take a break of 2 minutes.

Because of the heavy weight, it is a good idea to have a training partner or at least someone to keep an eye on you while you exercise. In case you don't have anyone to help you, you can change this routine a little bit to 2,5,2,5,2,5.
If you were not able to do one rep with a given weight, it is better to lower that weight. It's wise to write down each weight you had loaded and how many reps you did with it in some sort of log. This will help you the next time you train.

The goal is to make each subsequent workout a little better than the previous one (a given set done with more weight than the last - a training log will help you do just that).
If you ever come across the 5,1 principle (or something similar) it is that certain system. The only difference is that the first 5 reps are in preparation for the first max, but after that it's more of the same (the second 5 are already affected by the first max).

I wish you an enjoyable experience and lots of amazed spectators during your incredible performances after 30 days of this workout.
In case you won't be able to fall asleep during the first few days, this is perfectly normal (due to the effect on the nervous system) and should settle down after 2 to 3, oops, days of course. Good night.

One more little note:

You can also apply this principle to only a certain part of your training cycle. It doesn't always have to be the entire training cycle that needs to be changed. However, I definitely recommend using it for the so called.. basic exercises (squat, bench, deadlift) and not for all sorts of specialties (forearms, abs, etc..).