Maxxing

Hey y'all!! Today we'll be looking at maximal strength training. The aim of this article is to give you a general understanding of maximal strength training. So, we won't be getting super in depth with any of this, just enough to wet your beak. I'll also give y'all a little sample workout program to try, if this style of training interest you. Training maximal strength can be a lot of fun, and it's just a good thing to cycle into your training program; no matter where you are on your health and wellness journey.

As always my goal is to empower y'all with the skills and knowledge to succeed. So, lets get into it starting with some basic info on maximal strength training.

Maximal strength training is exactly what it sounds like, we are increasing our max strength. Training for max strength is a bit different than training for muscular endurance or muscle growth. The main reason being, it's more based around neural adaptations, rather than cellular adaptations. Our max strength is tied to the function of the Central Nervous System (CNS), rather than the size of our muscles. Meaning we can get much stronger while keeping the same relative size.

To me it's really cool that maximal strength training is working our CNS, and not just our muscle cells. Adaptations of the CNS also happen much faster than cellular adaptations. Meaning in 2 to 6 weeks you could see noticeable changes in strength. Compared to cellular adaptations which can take arounds 8 weeks give or take.

Not only is maximal strength training increasing the performance of our CNS, it also increases and maintains bone mineral density. This is super important as we grow older, and if we want to avoid injuries in day to day life. When we lift these really heavy loads, it basically sends a signal to the body saying "We need to adapt to this new stress!". That stress of lifting really heavy is what is causing the enhancement of the CNS, and bone mineral density.

Speaking of lifting heavy loads, heavy is somewhat subjective, and different for everyone. What's heavy for one person maybe nothing to the other person. This is where the RPE scale is handy (rating of perceived exertion). The RPE scale is a 1-10 Scale, with 10 being the most you can humanly give. For effective maximal strength training you need to be in the 8-9 range, or 85-100% of your 1 rep max for your lifts. That's very serious effort! The reason we don't go to a 10% on the RPE scale is because we want a little bit of energy in reserve. It's a feeling you'll learn to know, if you don't already. Also, if you don't know your 1 rep max don't worry. You can easily find a 1 rep max conversion chart online, that will sort that out for you.

Because we're lifting so heavy, and at such a high RPE, the volume is gonna be kinda low. We're looking at 1-5 reps for 4-6 sets. The rest periods between sets is pretty long, about 3-5 minutes. The rest period is very important! When we're training maximal strength taking time for a proper warm up is very important too. A good warm up is gonna be just a few sets of progressive weight and lowered volume.

So, we might to 1 set of 10 with just the bar, then another set of 6-8 with like 135lbs, then another set of 6-5 at 185lbs, and then start getting into your target weight and reps. Some people need more of a warm up than other, but too much of a warm up can affect your working sets. So, play around with it. also, every week you're doing maximal strength training, you should try to increase your max weight week every week.

Alright, so we got a lot of the basic stuff covered. Now, I'm gonna give you a little maximal strength program to try. This is a upper-lower split, and will be 4 days a week. You can put your upper body and lower body days anywhere you want in the week. Just don't do an upper body day back to back, same thing with lower body. The rest of the days are recovery, or active recovery days. This should be great for people just getting into maximal strength training! Oh! One last thing, when we are doing this style of training we're focusing on compound lifts for our really heavy lifts.

Upper Body Day

Barbell bench press 5x3-5

Seated over head Dumbbell press 4x4-5

Lat pull down 4x4-5

Seated cable row 4x4-5

1 isolation exercise of your choice 3x6

Lower Body Day

Barbell back squat 4x3-5

Dumbbell lunges 3x5-6 per leg

RDL 4x4-5

Barbell Hip thrust 4x4-5

1 isolation exercise of your choice 3x6

There ya go! A solid upper-lower split to get ya going for maximal strength training!

Congrats y'all! You made it through another article, and are that much better for doing so! Hopefully you got something useful out of this article, and if not R.I.P homie. Remember when we're lifting heavy to lift smart, and safe! Don't try and lift with ego, it's a fast track to injury. I'll leave y'all with a bigger challenge than normal. Try maximal strength training for 6 weeks, and see how good you do. If you have any questions on this topic, or anything else, please feel free to reach out to me. Until next time y'all, peace!!