Gain Strength by Programming for Overcompensation
In a previous article that was titled, Increasing Total Workload for Strength, I explained how a four set pyramid can be turned into a ten set pyramid to increase the total workload. Increasing total workload by doing more warm up sets with light weights can often trigger an increase in strength that will eventually help you to increase the top poundage of the pyramid.
The Extensive Warm up
Having observed a few elite powerlifters work out, they often do an extensive warm up to work their way up to a heavy poundage for their last set. The key to the effective use of an extensive warm up, such as a ten set pyramid, is to still be at full strength for the last set. This can only be done if the start of the warm up is done with very light weights that can be done for a lot of reps without causing substantial fatigue. In addition, as the weight increases, the number of reps must decrease enough to still remain at full strength for the last set.
If you were to have the ability to work your way up to 315 pounds for five reps for a given lift, the following workout could be an example of how you might work up to your last set of five reps:
1st set: 10 reps x 135 pounds = 1350 pounds
2nd set: 10 reps x135 pounds = 1350 pounds
3rd set: 10 reps x 155 pounds = 1550 pounds
4th set: 8 reps x 185 pounds = 1480 pounds
5th set: 8 reps x 205 pounds = 1640 pounds
6th set: 6 reps x 225 pounds = 1350 pounds
7th set: 5 reps x 255 pounds = 1275 pounds
8th set: 1 reps x 275 pounds = 275 pounds
9th set: 1 rep x 295 pounds = 295 pounds
10th set: 5 reps x 315 pounds = 1575 pounds
Total workload for all 10 sets = 12,140 pounds
Notice the substantial total workload of 12,140 pounds when all ten sets are accounted for. One of the advantages of using a substantial workload is that it can be utilized in conjunction with programing for overcompensation by cutting back on your total workload for a period of time.
Program Your Body with a High Workload
What do I mean by programming for overcompensation? It simply means that when you use a greater workload by doing a lot of warm up sets, your body will learn to adapt by programming itself according to the demand of the workload. The total workload will demand a certain amount of protein synthesis to rebuild your muscles for full recovery to occur. In addition, creatine phosphate, and glycogen, which are the chemical elements within your muscles that provide fuel for muscle contractions, will be restored and resynthesized according to the demand of the workout. The bottom line is, your body will program itself to replenish your muscles in proportion to the demand of the workload.
Overcompensation by Cutting Back on Total Workload
If the total workload is temporarily decreased by doing less warm up sets, your body will be in the habit of replenishing itself in proportion to the previous workouts that consisted of a greater total workload. This means your body will replenish itself more than the demand of the workout, which is referred to as either overcompensation, or super-compensation. It will actually over recover. The result of overcompensation is added strength.
While I suggested that you can increase strength by increasing your total workload with more warm up sets, you can also increase your strength by temporarily cutting back on your total workload by cutting back on your warm up sets to produce overcompensation. For example, the ten set pyramid can be reduced to a four set pyramid. The four set pyramid requires that you will start your warm up with heavier weights, and that you push harder on each warm up set, but you won’t do as many warm up sets. This will reduce your total workload from 12,140 pounds, to 6,775 pounds if you do the following four set pyramid:
1st set: 10 reps x 175 pounds = 1750 pounds
2nd set: 8 reps x 225 pounds = 1800 pounds
3rd set: 6 reps x 275 pounds = 1650 pounds
4th set: 5 reps x 315 pounds = 1575 pounds
Total workload for all 4 sets = 6,775 pounds
Change According to How Your Body Responds
It may seem as though I am psychotic for suggesting that you do more warm up sets to increase strength in one article, and then suggest doing less warm up sets to gain strength in another article, but if you do it right, then doing more will help you to improve, and so will doing less. If you increase your total workload with more warm up sets, give yourself at least three workouts to program your body to recover in proportion to the increased workload. Once you cut back, only do so as long as you sense your body is overcompensating with an increase in strength. If you reach a point where you feel stuck at the same strength level, then increase your warm up sets again. Make sure you make your changes within the context of staying at full strength for the whole pyramid. Best of training to you.