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Old 11-19-2006, 07:09 PM
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Percent Training What is it really?

Percent Training: What is it really?
By: Louie Simmons
In the squat, what is too heavy to train with and too light to train with? In Russia , much research revealed that 65-82.5% of a 1 rep max is best to build strength in the squat. They suggest 2-6 reps per set.
At Westside Barbell we do sets of 2 for 2 important reasons. One, more than 2 reps tends Cause bicipital tendonitis and shoulder discomfort. This pain is commonly felt while benching but, in fact, comes from squatting. The bar shifts to some degree, causing damage. Having your hands spaced too close on the bar may also be the culprit. Two, in a power meet, we don't do reps so if we do 12 sets of 2 reps we are getting 12 first reps per workout. If you do 4 sets of six reps, then you get only 4 first reps.
The velocity-force curve shows that weights can actually move too fast (weights below 65%) or too slow (weights above 82.5) . By staying within this percent range, we are continuously working with poundages that provide both adequate velocity and force to produce record-breaking squats. The multiset system with submaximal weights is referred to as the dynamic method. It produces maximum explosive force as well as maximum velocity. It is one thing to be quite strong and quite another thing to display it. This is important to sports teams if the weight room is to be compatible with the sport
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File Type: pdf Percent%20Training%20What%20is%20it%20really.pdf (20.6 KB, 2 views)
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