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PowerPower—use the less is more policy to boost your power and strength gains Power is defined as the ability to move an object at an accelerated speed! The faster you can move the weight and the more weight you can move with that speed, the more power you have! Power is crucial to strength development and certainly crucial; if you play any kind of sports! - For instance basketball (if you want to jump higher). Fact is the more power and speed you have-the stronger you are! And the stronger you are the bigger you will get! Power-how do we build it? More weights? Less reps! Oddly enough the answer is no! According to studies the best weights to use to build power is 50% of your 1MR…that sounds odd! But remember that power is about speed! And the lighter the weights, the faster you will get and the more strength you will build which leads to heavier weights being used down the road! When it comes to power you don’t want to train to failure! Neither do you want to use lost of reps, In fact studies prove that the best repetition range is 3-5 and also get this more power is generated when you rest about 5 seconds between reps! Power is about speed and not fatigue, so you don’t want to fatigue a muscle by training it too hard! How and when should I train for power, once a week is fine, pick the squat, dead lift or bench press and use 40-50% of your max for 4-6 reps, 3-5 sets, rest 5 seconds between reps and 2 minutes betweens sets! Do this and in a few short weeks you should see an increase in power! |
