Any method used in the training of muscle strength is characterised by certain constant elements, the determination of which is necessary in order to present its essence. For the heavy-weight workout, these are as follows:
1. Load value (in % of the MW - maximum weight)
- from small (45% of MW) to maximum (100% of MW)
2. Number of series
- low (1 to 3)
3. Number of repetitions in a series
- low (1 to 3)
4. Rest time
- long (for steady breath: 30 sec - 3 min)
5. Exercise pace
- slow and moderate
The progression method is used to build the maximum strength by using the neuromuscular synchronization mode of action. Inclusion of more motor fibres to stand to the locomotor task is made possible through the application of specific weights. During one training session, small, medium, sub-maximum and maximum loads are used.
Of highest importance is clearly the work that takes place in the maximum load setting. As a result of maximum lifts, top mobilisation of the nervous system is needed in order to cope with the stress burden. In fact, it is only the taking on the maximum weights that requires intensified nerve stimulus and thus – incorporation of more motor fibres to accomplish the extremely difficult locomotor task. The work with this method starts with an appropriate and rational warm-up. It must be as short and little strenuous as not to use up the body's energy resources – which are after all needed to lift the maximum weight. There also occurs here continuous progression of weight (the higher the greater the record held), with which we perform a small number of repetitions and series.
The basic formula of heavy-weight method can be summarised as follows:
VARIANT A
Used to verify or correct the maximum potential of the athlete.
The numerator of the fraction is weight expressed as % of maximum weight (MW), the denominator is the number of repeats in the series, while the side of a fraction – the number of series.
The formula contains the average number of series and repeats which, depending on the competitor’s category and mental predispositions enabling the approach to the maximum weight, can be slightly changed.
There are the athletes performing only 1 series of 1-2 repetitions with each of the weights, but there are others who need a longer warm up and perform 3 series of 3 repetitions with each of the weights. Still, they all strive to achieve a specific objective, which is to raise the MW. If you succeed in this, then increase the weight by e.g. about 2.5 kg, and again attack the record. But if we cannot manage it, then reduce the load and try to raise the weight we can handle today.
In this way (increasing the weight in the case of a successful try and lowering it in the event of failure), we work out in the area of maximum weights, doing 6 individual attempts. Thus, we push the nervous system to maximum mobilisation and incorporation into the movement of the highest number of muscle motor units.
The presented model is a basic pattern in the heavy-weight method, but the continuous improvement of its individual elements has led to the development of many variants used in training practice.
VARIANT B
Used to improve the motor habits (technique) and to build special strength, in which the last elements of variant A are omitted.
Motor habits are formed mainly by multiple repetitions of exercises, using the priming effect of nerve impulses.
Apart form repeats, we must also ensure that the weight with which we exercise is adequate. This must be a load that allows the structure of movement performed with it to be similar to that performed with the maximum weight. It is assumed that the lower limit is approx. 75% of MW, opening the range of sub-maximum weights. Hence, at the end of the variant, there appears 75 85% of MW.
Yet another reason for using this “formula” is to build the special strength. Achieving growth in this strength is made possible by the use of maximum weight, but also requires a large volume of work in the range of sub-maximum weights, during which there become involved motor units with predominance of white muscle fibres – which determine the muscle strength.
VARIANT C
Used to improve special speed
Speed is a motor feature that is to a very large extent genetically determined, and therefore the training of it often encounters impassable barriers.
In order to develop a special speed in strength sports, we must realise that this is possible provided that the maximum speed of movement is maintained. Only then, can we assume that the mechanisms of neuromuscular transduction will be developed, which could result in increased speed of motion. Weights during the lifting of which a significant drop in speed as compared with exercises at 50% of MW is not yet observed, are within the range of 70-75% of MW.
A significant decrease in speed is noted also after about 3-5 repeats in a given exercise, therefore this variant does not recommend a higher number of them. The formula is an attempt at putting into numbers the rules presented here (no more than 75% of MW and no more than 5 repetitions).
VARIANT D
Used after an exercise with a similar structure of movement.
If the exercise previously performed has involved the majority of muscle groups that will be used later in the workout, we do not have to warm up again “from the beginning”. You can skip this part, not lose energy to perform unnecessary activities, and start the exercise from 70% of MW without fearing difficulties due to the lack of warm-up.
An example would be dumbbell pressing while lying after bench pressing – or leg pressing after deep knee bends with a barbell on the shoulders.
VARIANT E
Used after an exercise with a similar or more complex structure of movement.
Wariant ten jest nieco intensywniejszy od poprzedniego, ale stosowany równie często we wszystkich sportach siłowych. Uwagi dotyczące rozgrzewki są te same, co w przypadku wariantu D.
Przykłady ćwiczeń muszą być jednak nieco inne. W podnoszeniu ciężarów może to być rwanie ze zwisu powyżej kolan wykonywane po rwaniu klasycznym, które jest ćwiczeniem o bardziej złożonej strukturze ruchu czy przysiady ze sztangą na barkach po podrzucie.
W trójboju siłowym czy kulturystyce może to być wykonywanie półprzysiadów ze sztangą na barkach po uprzednim ćwiczeniu "głębokich" przysiadów.
We wszystkich wariantach ciężar jest określony z tolerancją 5%.
This variant is slightly more intense than the previous one, but just as often used in all strength sports. Notes on the warm-up are the same as for variant D.
However, examples of exercises must be slightly different. In weightlifting, these may be hang power snatch performed after classical power snatch, which has a more complex structure of movement, or deep knee bends with a barbell on the shoulders after a clean and jerk.
In powerlifting or bodybuilding, this may be performing half squats with a barbell on the shoulders after previously performing deep knee bends.
In all variants, the weight is specified with a tolerance of 5%.
Thus, the heavy-weight method should be considered rather as a set of methods, while respecting its basic assumptions. We begin practicing this method with a small weight of approx. 45% of MW, i.e. the smallest considered as yielding positive changes in exercised muscles.
The progression used in this method is generally declining, and if at the beginning of a workout “jumps” by 10-20% may be made, at the end it goes by no more than 5%.
This enables a more accurate assessment of our strength potential, as well as raising it to a higher level. In the case of variant C – speed one, it is important to apply pace appropriate for the set goals.
Slow pace involves muscles in the initial phase of movement, moderate pace in the middle one, and fast pace – in the final. Thus, differentiation of pace is of extreme importance in the study and perfecting the technique of movement. It can also affect the development of selected muscle groups, or even their individual parts. This method is used by competitors trying to establish records in various test exercises and those wishing to gain or increase the muscle strength while maintaining their current body mass (staying in the given weight category). Muscle growth when using variant A of the heavy-weight method is small, but because of the stress associated with approaching the maximum weights, there is observed a large load on the nervous system. For these reasons, this variant should not be used too often by athletes from the lower sports categories, or as the only strength training. Although, admittedly, there are known competitors from earlier times and those still competing who use solely this method of strength exercising. In the case of beginner athletes, it is often abused due to the desire of frequent “trying oneself out”, stemming from quick (at the beginning of the career) result improvements, and from the encouragement from not very wise, impatient and overly ambitious supervisors.
