by Bret Contreras April 17, 2014
One reason why my strength has improved is because I quit maxing out so often and quit taking every set to failure. If you train a lift once per week, then you can go all out. But if you train more frequently, then you have to be conservative.
I’ve found that one heavy session and one submaximal session per week per main lift provides a potent strength-building stimulus; a 1-2 punch if you will that maximizes results. The maximal stimulus packs the bigger punch, but the submaximal stimulus builds weak links, grooves technique, and adds volume/frequency without compromising recovery.
In the video below, I demonstrate the 3 submaximal methods that are utilized in 2 x 4: Maximum Strength, namely the super-strict method, the pause method, and the explosive (aka dynamic effort or compensatory acceleration training) method.
Think these methods are for sissies? Think again. Several of the world’s strongest lifters employ these methods with great success. Sometimes you get more with less.
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by Bret Contreras October 10, 2016
From The Lab To Your Pocket – Part 2: Accurate Max Strength Measurement With Your iPhone By: Carlos Balsalobre-Fernandez It’s all about the speed: The load-velocity relationship One key variable when...
The post From the lab to your pocket – Part 2: Accurate max strength measurement with your iPhone appeared first on Bret Contreras.
by Bret Contreras March 05, 2016
Meet Maren and Brett, the two latest Glute Squad members. They are the same height, but their torso and femur proportions differ markedly. Maren has a longer torso and shorter...
by Bret Contreras September 21, 2015
Here’s a complicated biomechanical article on the squat from my colleague Andrew Vigotsky (my former intern who is now smarter than me LOL). Hopefully some of you will be able...
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