DECEMBER 2024 - STRENGTH BLOCK

Strength: The 1-6 Method:

The 1-6 Method, which uses a variety of repetition protocols to achieve results, can produce dramatic increases in strength and size. It is based on the concept of a neurological phenomenon called post-tetanic facilitation (PTF), which has been the subject of considerable research. One of the early researchers in this field is German strength physiologist Dietmar Schmidt-bleicher, probably best known for his pioneering work in the field of power development.In simple terms, PTF describes the process by which a more powerful muscular contraction is achieved if that contraction is preceded by a strong muscular contraction.The basic premise of the 1-6 Method is to use maximal loads to increase the activation of the nervous system before performing sets of higher reps. The result is that you will be able to use heavier weights in those 6-rep sets, which will enable you to build bigger and stronger muscles.
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The 1-6 Method takes advantage of added volume at a time where your nervous system is primed for performance and your body has already recruited more muscle fibers and motor units.Doing your 1 rep set, which will be done at 90% of max effort – this ensure brute strength while still perfecting form and efficiency – is going to recruit more muscle fibers and get the nervous system able to handle heavier loads. At this point, you rest for 1-2 minutes while reducing the load on the bar by 25-50% (relative to the person and the lift), then perform your set of 6 reps.Your 6 reps should be done at about 70-75% of your 1RM or at an RPE of 8-9, meaning you should have 1-2 more reps in the tank – but they might be grueling reps.Performing contrast sets is going to challenge you on a neurological and muscular level, which in my opinion is the most optimal way to ensure muscle growth. It’s also a great way to feel charged up for your higher rep sets and have fun.Rest 1-2 minutes between sets and 3-5 minutes between pairs.