Max strength has more benefits than just gaining strength; max strength decreases in injury by developing stronger connective tissue and denser bones, and you will burn more calories when you’re not working out (since even resting muscles burn calories). Max strength increases activity in the endocrine system and helps blood flow throughout the body, all while you’re increasing performance and your neural drive (increasing number of motor units firing vs. resting units). Max strength also helps increase your power output, and you can achieve all these benefits by following these guidelines:
- Order: High intensity (multi-joint) to low intensity (single joint)
- # of exercises: 2-5
- Reps: 1-6 reps
- Load: 85% or more 1RM
- Sets- 8-12
- Rest: 3-5 mins
- Frequency: 2-4 times per week, having 48-72 hours between training sessions
- Duration: 4-10 weeks
If you’re feeling uneasy, grab a spotter or look for a machine that works the same muscles. Even if you’re not looking for strength gains, max strength is a good starting point before going into a power program. It will allow for the increased neural drive and recruitment of muscle fibres needed for power lifting. Try it out, have fun, and don’t forget to ask questions if you’re unsure about anything!
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