Training With Maximal Weights

The Science Behind a Very Heavy Subject

by Charles Poliquin | 05/15/98

Tags:
Arms
Bodybuilding
Powerlifting & Strength

I'm going to let you in on a little secret: a large percentage of

professional bodybuilders are about as weak as a one-armed,
octogenarian stamp collector with severe arthritis. If some of these pro
bodybuilders had a bench-press contest with supermodel Kate Moss,
Kate would win, emaciated chest and all. Okay, maybe I'm
exaggerating, but over the last few years, I've had the opportunity to
train arms with a whole slew of pros, and it never fails to chop their
immense egos down a few notches. Why? Because simply, I can
generally handle more weight than they can, using stricter form, even
though they're usually up to 70 or 80 pounds heavier than I am.

Why am I so much stronger? The secret to my superior relative

strength comes from the regular use of maximal weights.
Most bodybuilders stick religiously to a 6 to 12 rep range when training
arms. In most cases, 6 to 12 reps is the best range for building up the
arms, but like anything else, it only works for a while. I'm utterly
convinced that one of the reasons bodybuilders fail to achieve their
growth potential is that they're simply too weak for their cross-sectional
muscle area.

When you look at a hypertrophied thigh of a weight lifter or power lifter,

it's most often a case of "what you see is what you get." Yet, in many
bodybuilders particularly in those that use massive doses of anabolics
and growth hormone their size rarely reflects their strength.

Believe it or not, I've seen at least three Mr. Olympia contestants that
couldn't even bench press 315 pounds for six reps, and that was in the
off-season, when they're supposed to be their biggest and strongest.
One of them even asked me to open up a peanut-butter jar for him.
Okay, I'm kidding again about the peanut-butter jar, but my point is,
there are plenty of strongman contest competitors with massive arms
who are every bit as strong as they look.

What's the difference? Drugs, you may ask? No. Many strength
athletes also use anabolics, but the main difference is in their choice of
training methods. As a general rule, strongman competitors train using
few exercises, done for multiple sets of low reps with long rest intervals
between sets.

I recently used one of these IFBB pros as a guinea pig to test my

theory. Milos Sarcev, a very popular and widely known professional
bodybuilder was in the midst of serious muscle plateau. When I
convinced him to start using heavier loads in his workouts, his
physique skyrocketed. As a result, being narrowly edged out of first
place, he almost won the prestigious Night of the Champions
competition. Maybe he took solace in the fact that he knew he could
easily beat the winner in an arm-wrestling contest.
 Why Use Maximal Weights?

As I've said time and time again, the nervous system is the forgotten
component of bodybuilding, and training with maximal weights targets
this area by improving the link between the central nervous system and
the muscular system (see Table 1). This is what German exercise
physiologists refer to as intra-muscular training. By using this method,
the trainee will learn to access a greater percentage of motor units in a
given cross-section of muscle tissue.

Neuromuscular Basis for Maximal Weights Training (Poliquin, 1988)

Increased neural drive to muscle
Increased synchronization of motor units
Increased activation of contractile apparatus
Decreased inhibition of protective mechanisms of muscle

The remainder of this article will explain how to increase your arm
strength dramatically by using a progression of varied set and rep
patterns. The end result will be bigger arms that are as strong as they
look.

Here, in a nutshell, are the set and rep patterns for a 12-week arm
strength training cycle:
Sets Reps
Weeks 1-3 5 5
Weeks 4-6 6 2-4
Weeks 7-9 2 6-8 to absolute failure
Weeks 10-12 5 5/4/3/2/1

Weeks 1-3: The 5x5 Training Method

This method is one of the more classical methods of developing size
and strength. It was popularized way back in the fifties and sixties by
British bodybuilder Reg Park (who happened to be a hero of Arnold
Schwarzeneggar's), but it's still highly effective.

The method experienced somewhat of a revival in the late seventies

when strength coach Bill Starr published his classic book, "Only the
Strongest Shall Survive." Starr used the method often and believed it
to be a staple in developing strength.

Below, in table form, is a sample 5x5 program using 200-pound close-

grip bench presses. The goal is to do 5 sets of 5 repetitions with 200
pounds, but if you're like most people, your first workout will fall short a
few reps in the last sets (column B).

You should only increase the load if you can do a full 5 sets of 5 reps.
If, however, you weren't able to do at least 14 total working repetitions,
your chosen load was too high, as seen in column C.
A B C
Correct Warmup Typical First Workout Weight Too Heavy
45 x 5 200 x 5 200 x 4
95 x 5 200 x 4 200 x 3
135 x 5 200 x 3 200 x 2
185 x 5 200 x 3 200 x 2
200 x 3 200 x 2

If you count up the reps in column C, you'll find that this particular
trainee was only able to do 13 total working reps. Two hundred pounds
is too much weight in this instance, and the trainee should have used
perhaps 5 pounds less.

If, however, the trainee was able to do 5 sets of 5 reps, in either the
first workout or subsequent workouts, he or she should increase the
weight by 5 or 10 pounds. The key is to keep adding small increments
of weight until the 3-week training period is over.
Here's a sample arm workout using the 5x5 method:

Weeks 1-3 (5x5 Reps 402 Tempo 120 Second Rest Interval)

A1 Seated Dumbbell Curls

A2 Parallel Bar Dips
Increase resistance by either hanging a plate off a weight belt or by
holding a dumbbell between your feet.
B1 Scott Reverse Curls
B2 Lying EZ Bar Triceps Extensions

Weeks 4-6: The Patient Lifter's 6x4 Method

This method requires that you start off with a weight that you can
handle comfortably for 6 sets of 2 reps. Depending on how
neurologically efficient you are, the weight will be anywhere from 80 to
87% of your 1-rep maximum. The goal is to be able to eventually use
the same weight to do 6 sets of 4 reps. Why is it called the "Patient
Lifter's" method? Because you don't get to increase the load until you
can do all 6 sets for 4 reps, using a weight that you could initially only
do for 6 sets of 2 reps. You'll either get stronger or bore yourself to
death by using the same weight over and over.

Don't worry, though. You'll get stronger quickly and graduate to a

higher weight. The system works by the law of repeated efforts. You'll
force the nervous system to accept the new load as being "normal." Be
sure to take at least 4-5 minutes in-between sets, though, to allow full
recovery of the nervous system. However, you can still pair exercises
for the agonist and antagonists together during the 4-5 minute resting
period to maximize the return on your training time. In other words, if
you do a set of 2 (or 4) reps for biceps, you can do a set of 2 (or 4)
reps for triceps while you're waiting for the 4-5 minutes to tick away.

Here's a sample routine for weeks 4 through 6:

Weeks 4-6 (6x2-4 Reps 501 Tempo 120 Second Rest Interval)

A1 Scott Close-Grip BB Curls

A2 Close-grip Bench Press
B1 Standing EZ-Bar Curls
B2 Rack Lock-Outs

Weeks 7-9: 2x6-8 Reps to Absolute Failure Method

Fans of Mike Mentzer (I know there are a couple of you out there) will
recognize the similarities between this type of training and Mike's
Heavy Duty training. Why do I recommend a Heavy Duty type
protocol? Well, because it works...for the brief time it takes you to
adapt to it, which is usually about 3 weeks.

If you've followed the program religiously to this point, you'll have been
doing between 20 and 24 sets for arms, per workout. By this time in
the 12-week program, your arms will be ready to train at a lower
intensity (in terms of percentage of maximum) and use a method
where the time-under-tension, per set, is lengthened.

Before we talk about the rhyme and reason behind this 3-week training
phase, let's first go over the three types of muscular failure. The first
type is concentric failure. It simply means you can't lift the weight
again. Then, there's static failure: your muscles are so wiped out that
you can't even hold the weight statically at any point in the range of
motion. And lastly, there's eccentric failure. This is the point where you
can't control the weight as you lower it, regardless of what tempo
you're using.

When you reach failure on all three types of contractions, you've

reached "absolute failure." Here's how a typical set would progress:
After warming up, you choose a weight that allows you to do between
6 and 8 reps before reaching concentric failure. At that point, a training
partner gives you just enough assistance to complete the next rep, but
you lower the weight in a controlled fashion without any assistance.
After doing 2 or 3 of these assisted reps, your muscles should be so
fatigued that you can't even control the eccentric descent. This is
absolute failure.

Of course, this may be problematic if you don't have a training partner.

You can, however, use single-arm movements like the one-arm French
press or dumbbell concentration curls that allow you to perform forced
reps with your free arm.

The only other thing you have to remember is to increase the weight
on the next workout once you reach 8 reps.

Sample routine for weeks 7-9 using the 2 sets of 6-8 reps to absolute
failure method:

Weeks 7-9 (2x6-8 Reps 302 Tempo 90 Second Rest Interval)

A1 Rack Lock-Outs Concentration Curls

A2 Lying DB Triceps Extensions
B1 Seated Hammer Curls
B2 Decline EZ Bar Triceps Extensions

Weeks 10-12: The 5/4/3/2/1 Method

This method is a favorite of sports medicine expert Dr. Mauro

DiPasquale, who used to be a World Powerlifting Champion. It's also a
favorite of mine because it teaches me to count backward. You simply
start off with your 5 RM and add 2-3% more weight every set, doing
one less rep each set until you reach your 1RM. One added benefit of
this method is that it teaches your muscles and nervous system how to
express their true, 1-rep maximum. In other words, most people can't
go from doing habitual sets of 8 reps to doing a true, 1 RM until you've
"taught" yourself how to recruit higher-threshold fibers.

Here's what a typical work-set progression would look like for a close-
grip bench press, assuming your 1RM for the movement is about 300
pounds:

Example Work-Set Progression (Using PlateMates or record plates,

increase resistance by 2.5-pound increments.
265 x 5
270 x 4
275 x 3
282.5 x 2
290 x 1

Obviously, you'll need to adjust the starting weight upwards by small

amounts as you progress. For instance, if you successfully complete
all the reps (5/4/3/2/1), you'll need to add a small amount of weight
before the next workout.

Sample routine of weeks 10-12 using the 5/4/3/2/1 method:

Weeks 10-12 (5/4/3/2/1 Method 120 Second Rest Interval)

A1 Decline Close-Grip Bench Press 321 tempo

A2 Scott One-Arm DB Curls 601 tempo
B1 Incline BB Triceps Extensions 311 tempo
B2 Standing Reverse Curls 321 tempo

General Tips for Training With Maximal Weights

Although training with maximal weights is fairly straightforward, there

are various things to keep in mind so that you can make the most of
this 12-week period:
1. If possible, train in groups of two or three athletes. This will make it
easier to load and unload plates, as well as serve as a natural "clock."
In other words, when lifter B and lifter C finish their sets, it's time for
you to do your next set. Training partners also serve to motivate you
and help cut down the risk of injury.
2. Increase the weight or load by 1-3% when you achieve your rep
goals.Most gyms don't carry a lot of small disks, but you can buy Eleiko
Olympic disks of 0.5 kilograms and 0.25 kilograms from Sports
Strength (1-800-285-9634). Another alternative is to buy PlateMates.
They're magnetized weights that fit on the end of a bar. They sell both
1 1/4 pound weights and 5/8 pound weights. They're a great thing to
have anyhow, as they also attach to dumbbells for making intermediate
jumps in weight. I recommend you buy the donut-shaped ones, as they
also fit on hexagon dumbbells. Their number is 1-800-877-3322.
3. Record all sets, reps, and rest intervals for purposes of motivation,
monitoring, and program evaluation. Invest a few bucks in a training
diary and keep meticulous records. The more high-tech approach is to
use an Apple Newton, of course, like one of my clients. Unfortunately,
this method has inherent disadvantages. For some reason, training
partners "inadvertently" drop weights on them to see how far the
computer chips fly.
4. Try to pair agonists and antagonists together. This helps with muscle
recovery. The ability of a muscle to produce full motor-unit activation
may be enhanced when preceded immediately by a contraction of the
muscle's antagonist. It's also effective to alternate agonist/antagonist
exercises to increase motor unit activation, as long as you allow for
enough rest in-between sets.
5. Don't overdo it. Keep the workouts under 1 hour, as working out longer
will deplete androgen levels.

6. Make sure that you're motivated before you begin to work out.

7. Keep in mind that, contrary to popular bodybuilding methodology,

maximal weight training imposes lower energy requirements per time
unit. To put it simply, you won't burn as many calories and your caloric
requirements will be less during this training period.

In closing, let me say that maximal weight training isn't for everyone.
People who are only interested in having arms that aren't the least bit
functional should avoid them like the plague and work out with Kate
Moss.ristian Thibaudeau