| REFLECT FITNESS |
| POWER LIFTING Power lifting is usually low rep exercises at a higher repetition max. Use full body tensing for the most strength. Try exercises that use as many muscle groups as possible. Try bench press, military press, squats, dead lift, curls, etc... It is good to warm up first at a lesser weight. Perform slow exercise repetitions using flexing tension. This ensures that the weight is handled by strength without speeding the motion. Using speed to gain higher reps can cause bad posture. Speed might not be better for weight gain compared to slow. Set weights to maximum of 5 repetitions. Using heavier weights at 5 reps is good for mass. 10 reps at a lower weight is for toning. Use mental activity in neurons to tap strength. Train mental pathways that lifting heavier weights is possible. Allow time for recovery from exertion. If the muscles are overexerted they might not recover from metabolic waste and mass is lost. Training to burnout is counter productive. Keep a positive attitude. Set a Repetition Max. For example a curl of 100 pounds x 10 reps is 100%. Curling 50 pounds is 50% potential RM. Perform 80%-90% RM. Plan a scale cycling plan of adding 5 pounds to each days new workout. From a small weight up to repetition max. For example, on day 1 at start at 50 pounds, day 2 at 55, day 3 at 60, day 4 at 65, day 5 at 70, day 6 at 75, day 7 at 80, day 8 at 85, day 9 at 90, day 10 at 95. Day 11, start the scale over at 50 pounds for the lowest repetition weight. If day 1 is too small a weight and day 10 too heavy, then stay at the same weight for 2-3 workouts using a step cycle. Example, day 1 50 pounds, day 2 50 pounds, day 3 55 pounds, day 4 55 pounds, day 5 60 pounds, day 6 60 pounds, day 7 65 pounds, day 8 65 pounds, day 9 70 pounds, day 10 70 pounds. This method is safe because it warmups at a lighter weight. It increases confidence as the weight is raised through the cycle. After the mind is trained weights can be increased, there can be a new RM. |
| Source Power to the People by Pavel Tsatsouline disclaimer: this page is not to be used as fitness advice without a trainer or physician |