The biggest mistake that stops you getting stronger…
Going for broke!
The pursuit of strength and pushing one's limits is an integral part of the fitness journey. However, one of the most common mistakes I witness is individuals constantly attempting their one-repetition maximum (1RM) and striving for personal bests (PBs) every week.
While it may seem tempting to chase those immediate gratifications, this approach can hinder long-term progress and put you at risk of injury. In this blog post, we'll explore the importance of trusting the process, the benefits of working at 80-90% of your max, the significance of allowing for sufficient recovery, and the concept of supercompensation in strength training.
“By far the biggest mistake we see at Strength& is people maxing out every week. If only they knew how much this was slowing their actual strength gains...”
Trust the Process:
In the realm of strength training, it's crucial to embrace the principle of trusting the process. Building strength is a gradual journey that requires patience and consistency. Constantly attempting your 1RM or striving for PBs week after week may give you a temporary sense of accomplishment, but it fails to account for the bigger picture.
Sustainable progress in strength training is achieved through a systematic and well-structured approach that focuses on progressive overload and allows for appropriate recovery.
The Benefits of 80-90% Lifts:
Rather than always going for your absolute maximum, it is more beneficial to work within the 80-90% range of your 1RM. This intensity level provides an optimal balance between sufficient stimulus to elicit strength gains and reducing the risk of injury.
Training at 80-90% allows you to perform higher-quality repetitions with better technique and form, ultimately leading to improved motor patterns (your movements and skill) and muscle recruitment (Your ability to ‘use’ the muscles you have) This range also promotes the development of strength-endurance, which is crucial for sustaining performance over time.
Insufficient Recovery and the Central Nervous System (CNS):
READ THIS CAREFULLY… Testing your 1RM week after week not only puts excessive strain on your muscles and joints but also places a heavy burden on your central nervous system (CNS). Your CNS plays a vital role in coordinating muscle contractions and overall performance.
By constantly maxing out, you fail to give your CNS sufficient time to recover and adapt. Overtraining the CNS can lead to decreased performance, increased fatigue, and even the risk of developing overuse injuries.
No Supercompensation:
Supercompensation is a fundamental concept in strength training. It refers to the body's response to a training stimulus by adapting and becoming stronger than it was before. In simple terms, after a period of challenging workouts, your body needs adequate recovery time to repair and rebuild itself. Constantly pushing for 1RM attempts without allowing for proper recovery disrupts the supercompensation process. Without sufficient rest and recovery, you deny your body the opportunity to fully adapt and experience the desired strength gains.
Press on…
Summary
As dedicated individuals on a strength-building journey, it's crucial to remember that sustainable progress comes from trusting the process, working within appropriate intensity ranges, allowing for sufficient recovery, and understanding the concept of supercompensation. Constantly testing your 1RM and seeking PBs every week may provide short-term satisfaction, but it jeopardizes your long-term strength gains and puts you at risk of injury and stagnation.
Embrace a well-designed strength training program that incorporates progressive overload, strategic rest and recovery periods, and a focus on quality training. By doing so, you'll pave the way for consistent and sustainable progress in your strength journey. Remember, it's not just about the immediate gratification; it's about playing the long game and reaping the rewards in the end.
