The Tate Bible Free Download [Extra Quality]
Madison Spiers
This Western method of training has become very popular in the United States over the past 20 to 30 years and has been practiced by most powerlifters and strength athletes in one form or another. If you read the training programs of most powerlifters you'll notice this same structure. As I mentioned earlier, this is the same training routine I used myself for 12 years before moving to Columbus to train at Westside. I had very good results with this training for some time, but I also had many problems with it as well.
The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as "lifting a non-maximal load to failure." It's during the fatigued state when the muscles develop maximal force. According to this method, it's only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it's become so popular among the bodybuilding population.
The fact that the final lifts are performed in a fatigued state makes this method less effective compared to the others when it comes to maximal strength development. This is one of the reasons why powerlifters are much stronger than bodybuilders. Another disadvantage of this method is that each set is carried to failure. This makes it very difficult to increase your volume and work capacity over time because of the amount of restoration needed. Training to failure is very hard on your ability to recover and in my opinion should only be used sparingly. When you extend a set to failure many times, the last few reps are performed with bad technique and this, of course, can lead to injuries.
The weight used should be non-maximal in the 50% to 75% range. In the text Supertraining, Siff and Verkershonsky state the best range for developing explosive strength in the barbell squat is two-thirds of your best one rep max. Angel Spassov defines this as 50 to 70%. This method isn't used for the development of maximal strength but for the improved rate of force development and explosive force. Let's assume an athlete can only get so strong for genetic reasons. If this lifter has reached his genetic strength potential and has been stuck for five years, can he not get stronger?
For example, if both athletes performed a set of 10 reps in the barbell squat with 80%, the novice would walk away like it was no big deal while the advanced athlete wouldn't be walking anywhere because he'd be on the floor! If you've followed Louie Simmons' articles over the years, you'll notice how the percents he writes for the squat and bench press have reduced over the years. This is because the gym as a whole has gotten so much stronger and more experienced. The percent for the bench press used to be around 70, now it's around 45 to 55%. Many have asked how this can be. Well, as stated above the athletes are now recruiting more motor units than before so less percent is needed to produce the desired results.
A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it's vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you'll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads.
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