The ability to maintain a smooth nonstop lifting motion can be used as a means to evaluate how heavy you should go when working up to a heavy single rep during a training session. Russian powerlifters often adhere to the principle of only training as heavy as perfect form will allow. Likewise, when repeating reps, they will only repeat reps as long as they can maintain perfect form. For many of them, this means no hitches, glitches, pauses, or slowing down within the lifting motion when doing a heavy single rep (or any amount of reps). You will even find that many of them never violate this principle during a powerlifting meet, even when going for personal records, or world records.
When powerlifters break world records, it usually looks as though they are grinding out a slow strenuous lift to get the weight up. However, there are exceptions, as you will see some powerlifters blow through a world record lift without a hint of grinding out a slow strenuous rep. Andre Malanichev is an example of this. Watch the following video that shows one of his world records when he squatted 1014 pounds.
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Jamal Browner’s Deadlift
Recently, a powerlifter by the name of Jamal Browner broke a world record by deadlifting 971 pounds in the 242 pound weight class. When I watched this lift, I was amazed as it looked more like a warm up. He blasted right through the lift without a glitch in the lifting motion. It appears as though he had plenty of strength to spare. Who knows how heavy he could have gone if he were truly forced to max out. You can see his world record 971 pound deadlift in the following video.
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Adjust Volume and Frequency If Necessary
What I want to point out about lifters who always stick to a smooth nonstop lifting motion is that it is possible to gain strength without needing to push to the point of doing slow grinder reps. However, if you have been doing high intensity grinder reps in combination with low volume, low frequency training, you may need to increase your training volume and/or your training frequency if you decide to cut out the strenuous grinder reps. Many lifters who avoid exceeding their capacity to maintain a smooth nonstop lifting motion train more often and use more training volume than those who grind out heavy single reps. Andre Malanichev would be an exception as he often just works up to one heavy work-set for each lift once per week, yet he rarely grinds out slow reps.
Finding the right volume and frequency is an individual matter, not a predetermined number of sets and workouts that everyone should follow. This being the case, if you are new to the style of training where you limit your poundages and reps to your ability to maintain a smooth nonstop lifting motion, but you find that it doesn’t work, don’t assume that it is a poor training strategy. Instead, think about changing to a different training volume and/or frequency that works better when used in combination with always maintaining a smooth nonstop lifting motion.
No Substitute for Trial and Error
There is no substitute for trial and error. It takes a process of self-discovery in order to break through sticking points. Any time you get stuck, avoid the thought that there is nothing you can do about it. Do not take it as a unalterable circumstance that cannot be changed. If you have been pushing harder and harder to keep gaining, consider the strategy of never exceeding your ability to maintain a smooth nonstop lifting motion whether doing sets of multiple reps, or doing heavy single reps. If it works, keep doing it. If you respond better to a different style of training, do what works best. Remember to always follow progress and let results be your guide. Best of training to you.