Some bodybuilders can't seem to wrap their head around using periodization techniques. In their heads, it's always about going for that final push, that final rep. The blood and guts mindset is so deeply ingrained in the bodybuilding psyche that it is so common to see taking "every set to failure" whenever someone writes down their workout routines. What most people don't realize is that this type of training actually burns most people out, both physically and mentally, thus leading to diminishing muscular gains with every workout. If you are trying to look for something new to recharge your mind and body, try the Countdown Method.
What is the Coundown Method?
The Countdown Method was first printed by John McKean in the 1960's. This is a tried and tested technique that most fitness buff have forgotten or ignored. Simply put, it is doing 5 consecutive sets where the trainer decreases the number of reps by one while increasing the weight. For example, if one were to do this on the clean and press, it might look like 170 lbs x5 reps, 180 lbs x 4reps, 190 lbs by 3 reps, 200 lbs x 2 reps and 210 lbs x 1 rep. A 10 lbs increase per set is ideal for most. This has been used with great success on exercises like bench press, deadlift, squat, the Olympic lifts, and other compound lifts. Coupled with a smart periodization plan, this will help bust through PR plateau to most of your big time lifts.
Advantages of The Countdown Method
If you know anything about the strength and conditioning world, you can already sense that this is somewhat suited more for powerlifters and Olympic weightlifters than the do-or-die bodybuilders.
While this might be true, I dare you to look at powerlifters. Most of them pack on mass that the average gym rat will never gain in his lifetime.In addition, this method offers these unique benefits:
a. It overloads the muscles and nervous system without wearing them out.This is probably due to the fact that the trainer looks forward to the lesser repetitions to perform.
b. It offers a mini-cycle of weight loading within one workout. The human body just cannot keep gaining muscle if it is often pounded to the ground and given no chance to recover. I have nothing against training to failure, it's just that mainstream bodybuilding took the whole concept too far. If you don't have drugs or genetic predisposition to back you up, most of the workout plans that involve constant sets to failures will end up failing the trainer's muscle building gains.
c. It teaches the maximum recruitment of muscle fibers for power. While power style training won't directly help build a vein popping physique, it can help build necessary strength for sub-maximal weights for more reps. More weight for the higher rep range with good form equals more stimulation and more muscle pumps for bigger gains
Some Complaints Regarding This Technique
As you may guessed already, those who go for the pump in their weight training programs tend to shy away from low reps as they can't feel their muscles working and getting the proper stimulation. One way to combat this is by adding one back off set with higher repetition at the end of the exercise, similar to what the great Franco Columbu did during his days as both a strongman and a bodybuilder. Just make sure you don't overdo it or else you risk making the back off sets more stressful than the actual workout sets.
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