Im kind of a nerd when it comes to training. Ive read way too much. You may not know it now, but theres not a person I turn to as much as you. I love your so much like me. No bro science science or crap to earn money or fame. All hard earned knowledge with blood sweat and tears. Your what I see in my future.
It only made sense to turn to you.
<span style=”line-height: 1.5;”>in one of your articles I read quarter squats are great for learning to handle bigger weights.</span>
As im at the point of figuring strength is mor een about bones tendons and ligaments strength, im working with overcoming isometrics (also one of your articles) on day two. Day one I do:
abs, partial bench, static hold and I am now thinking about adding a barbell back support or quarter squat.
Im doing no full lifts apart from static holds you could call them my main lift
I read somewhere about barbell back supports which I figured was just putting a big weight on your back and support it. Would a quarter squat add something to this and isnt it as they say dangerous to knees?
last question. Ive noticed in isometrics, a serious full power wall push uses pretty much the same mucles. Due to the isometric nature your tendons and ligaments work full time also. Now is my question, do the supports / qsquats (in other words, real weights) add something to this or is the max effort here enough?
I hope I am lucky to have a few minutes of your time
Any supramaximal lifting… exercises where you can use more weight than in the full lift…
Work mostly by desensitizing the Golgi Tendon Organs. The GTOs are protective mechamisms that prevent you from injuring yourself by producing too much force. They do so by limiting how much of your force potential you can use.
An average person can use around 30% of their strength potential. A person who trains, but not necessarily for strength might use 40-50%. An average strength lifter might use 60-70% and advanced strength athlete 80% and a world class lifter up to 90%. This is done mostly via a gradual decrease in GTOs sensitivity.
They become deseinsitized by heavy work done without injuring yourself AND by thickening tendons. The former requires heavy loads and the later extremely high reps (50+).
Overloads, by using weights that are greater than what you can lift over the full range are very powerful to desensitize the GTOs. They do not directly lead to full range strength gains (strength is gained mostly at the angle being trained, plus or minus 15 degrees) BUT by desensitizing the GTOs it can, over time, lead to full range gains.
HOWEVER overloads are a VERY advanced method that should only be used by advanced lifters who have been plateauing for a while.
Strength is gained mostly via…
Increase in CNS efficiency
desensitization of the GTOs
An advanced athlete will hit a plateau when he can’t add a significant amount of mass. When a lifter is close to his potential… a normal human male can gain 30-40lbs of muscle tissue over his normal adult weight when training naturally. The closer you get to that, the harder it is to build muscle. Anadvanced lifter might only be able to add 1lb of muscle in a year) AND when the CNS is fully efficient. When that happens strenght gains are very hard to achieve and will often come from fine-tuning technique or peaking the CNS (reducing fatigue). In that case, overloads and partials can help further strength gains.
But with someone who is not advanced, regular heavy lifting and the max effort method is enough and will itself have an impact on GTOs desensitization.