What if I could share something with you right now that would virtually GUARANTEE that you smash your records in all major lifts this week? And the week after…and the week after that…you get the idea.
And these improved lifts would of course lead to faster muscle gains.
It’s called “Postactivation Potentiation“. Luckily, it’s easier to understand than it sounds.
Basically, “power output”, or your ability to generate force, seems to increase SIGNIFICANTLY if you perform a 1 rep max of a movement, then wait a full 7 minutes before starting your regular sets.
I’ve talked before about “neuro-muscular efficiency”, which is basically how well the signal from the central nervous system (CNS) gets sent to the muscle. The better it is, the better your results.
What this technique is doing in my opinion is OPTIMIZING this signal, thereby allowing you to lift more than you normally could. Simple. Effective.
HOW TO IMPLEMENT POSTACTIVATION POTENTIATION
Here’s an example: You want to improve your bench press. You know you got 10 reps at 100kg last week. Go to my THT Rep Calculator and enter this weight and rep number to discover what your 1 rep max would be in this movement.
On your next chest workout perform this 1 rep max (after warming up) and then wait 7 minutes before starting your regular THT chest routine.
Neuromuscular efficiency should be optimized and you will hopefully experience more progressions in strength than you are accustomed to.
You’ve nothing to lose and everything to gain here. Try it!
NOTE: This technique is something I had already built into the new membership site (coming May 2012) even before coming across this research . The new site will not only reveal a way of eating that allows you to build muscle and lose fat simultaneously, but also contains what I’m calling Advanced THT Training, Post-activation Potentiation being but one method utilized (however I did not find that a full 7 mins was necessary).
Train With Intensity!
 Postactivation potentiation: effect of various recovery intervals on bench press power performance. J Strength Cond Res. 2012 Mar;26(3):739-44. Ferreira SL, Panissa VL, Miarka B, Franchini E.
image credit: Flickr