Most periodized training programs or cycles assume that you are at your strongest every day. For example, the microloading technique has you increase the weight you use by 2.5 to 5 pounds weekly. A better technique — such as autoregulatory progressive resistance training — adjusts the weight according to how strong you are for that workout.
RESEARCH
University of Missouri (Columbia) researchers studied two groups of trained lifters for 6 weeks. One group followed an APR program and the other followed a standard linear periodization program, gradually increasing weight each week starting at 8 reps per set in the first week and ending at 4 reps per set.
FINDINGS
The researchers discovered that the group using APR increased their bench press and squat strength significantly more than the linear periodized group.
CONCLUSION
When training for strength, your best bet appears to be APR training for 4-8 weeks.
APPLICATION
To use APR training, choose three rep ranges to alternate between, such as 10 reps, 6 reps and 3 reps. Using 6 reps as an example, on each exercise do four sets total, including warm-ups. On the first set, do 10 reps using 50% of your 6-rep max. On the second, do 6 reps using 75% of your 6-rep max. On the third, use 100% of your 6-rep max and do as many sets as you can until you reach muscle failure.
The amount of weight you use on the fourth set will depend on how many reps you completed on the third set. If you did 5-7 reps, keep the weight the same. If you could do 8-10 reps, add 5 pounds; for 11-12 reps, add 10 pounds; and for 13 or more reps, add 15 pounds. However, if you could only do 3-4 reps, drop the weight by 5 pounds; if you reached only 1 or 2 reps, drop the weight by 10 pounds.
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The key to increasing your bench press is working on the weak spot, or sticking point.
Norwegian researchers studied precisely where this occurs: within the first 1/4 of the range of motion (bottom position), because the chest, shoulders and triceps are at a mechanical disadvantage. To maximize your strength in this portion of the bench press, lie on a flat bench placed in a power rack and set the safety bars at a height that is at least one inch off of your chest, but as close to this position as possible. Hold an empty bar on your chest, under the safety bars. Press it against the safety bars as hard as you can for 5-10 seconds. Do three sets of these isometric contractions, changing the position of the safety bars until you are beyond the first 1/4 of your bench press ROM. These isometric contractions will help you blow past the sticking point. – FLEX
