08 Jan Charlotte Maximizes Strength Training Results!
A training form rarely used by personal trainers is the IC-Training Method (Intramuscular coordination method). This method basically uses weight that is near maximum (1-5 Repetitions) in order to improve the recruitment of muscle fibers within a muscle itself. You are basically using more motoric units/time and the amount of strength used is increased. This lowers your strength deficit and improves your strength increase/time and springiness and elasticity. The more repetitions you do the shorter the breaks are. The weight that you are pushing should be near maximum and you have to voluntarily conduct an explosive motion in order for max recruitment of motoric units.
This training is best done with a partner that knows how to assist you. Don’t try this alone, because the chance of you getting stuck underneath a weight is quite high.
The motion is supposed to be primarily concentric which can be difficult to do in a regular gym environment but the improvements with a concentric and excentric motion can be quite high as well.
- Intensity: 90-100% of 1 repetition maximum.
- Motion: steady fast with explosive contraction
- Duration: 1-5 Repetitions
- Break: 3-5 min
- Volume: 5-12 sets per exercise
If you feel like you are stuck in your training this is a great way to shake things up. It is definitely not a beginner’s workout and should only be done by people who have an excellent form and a training partner.