Lift Heavy, Lift Explosively, and Lift Smart

If you are an athlete or a gym rat you want to outwork and out lift everyone else in the gym. You understand that time and dedication is what it takes to yield impressive results. That being said, it is also important to appreciate that on top of hard work and dedication, intelligence plays a huge role in how successful a person is in the gym or how triumphant an athlete is on the field of play. I am a firm believer that whoever works the hardest will receive tremendous results, but know that whoever works the smarts as well as the hardest will receive the greatest results.

Plan out your program as judiciously as possible. Work hard, lift heavy, be explosive; but most importantly understand when and how to use these methods of lifting. Just going into the gym everyday and maxing out will most likely lead to an early plateau resulting in you not reaching your true potential. Yes, I know there have been individuals such as wrestling great Dan Gable who seemed to push themselves to the max everyday and achieved legendary status. Athletes like this are the exceptions rather than the rule.

To keep increasing power, strength, and size you have to be aware of and avoid the down falls of CNS fatigue.

CNS- The Central Nervous System is the part of the nervous system which integrates the information received from, and coordinates the activity of, all parts of the body. It contains the majority of the nervous system and consists of the brain and spinal cord.

What is considered CNS intensive training?

CNS intensive training occurs basically anytime you max out whether; it is using extremely heavy weights for max or close to max repetitions, or lifting submaximal weights as quickly and explosively as possible (such as with Olympic lifts). Both sprinting and plyometrics are also consider CNS intensive activities.

When designing a program ideally you would never want to perform two CNS demanding workouts on back to back days. To preform to your aptitude and to make tangible gains, your CNS needs sufficient recovery time.

This does not necessarily mean that you can only workout every other day. The point is that you would not want to perform Olympic lifts everyday. If you did snatches on Monday it is perfectly fine to lift on Tuesday, just don’t repeat the same intensity, instead do higher repetitions and not until failure.

Could an individual perform explosive lifts on consecutive days? Of course. Trainees do this all the time and have tremendous results. What I am saying is that if carried on for too long a period it may lead to burnout. So, if your schedule allows you to design a program which you perform CNS intense training only after a day of light lifting or rest, this is ideal. If not listen to your body, and look for indications of when to rest.

One Response to “Lift Heavy, Lift Explosively, and Lift Smart”

  1. Hawt Karl is baaaack says:

    Nice article Sam…very informative

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