1 - 6 TRAINING PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE). - by GLEN TITHER

Website: www.gtpersonaltrainer.co.uk

Email: glen@gtpersonaltrainer.co.uk

1 - 6 TRAINING PRINCIPLE, AND MY ADAPTATION OF IT (1-3RM/6-12RM TRAINING PRINCIPLE).

For years gym-goers have stuck to workouts consisting of 3 sets of 10 repetitions. In my opinion, this set/rep range serves little purpose; it’s sort of a middle of the road kind of range. With so many different set/rep ranges/combinations to choose from, which have a specific effect on the muscular system, I can’t see why people have stuck with 3 x 10 for so long.

For those of you who have read my other blog articles, you will never find me working with the 3 set 10 rep range.

This article includes the original information for 1-6 Training Principle; together with my own adaptation: 1-3RM/6-12RM Training Principle. I decided to adapt the 1-6 Principle after testing it myself for 6 weeks and finding that I was spending too many long periods of time resting after the 1RM set and, as a result, also finding that my overall workout time was close to 2 hours! as opposed to my preferred 45 minutes - 1 hour.

1-6 TRAINING PRINCIPLE.

This 1-6 training principle had been known by the ungainly name of the mixed neural drive/hypertrophy program. The system is based on the neurological post-tetanic facilitation phenomenon as first discussed in strength training circles by German strength physiologist Dietmar Schmidtbleicher from Freiburg University. Basically, if you do a 6RM load (the maximum load you can lift for 6 repetitions) within 3-10 minutes of doing a max single/1RM (the maximum load you can lift for 1 repetition), you can use a greater weight that you could have if you hadn't done the 1RM set.

For example, let's say you can normally do 100 kilograms for six reps on the incline bench barbell chest press. If you do a max 1RM four minutes prior to doing your 6 reps, which we'll say for the sake of argument is around 140 kilograms, you'll be able to do six reps at 105-115 kilograms, which is a significant increase.

In fact, many trainees who use this method find that their 1RM resistances improve each wave. In fact, a typical wave for someone who can do 6 reps with 110 kilograms on the incline bench barbell chest press may look like this:

Set 1) 1 rep with 132 kgs
Set 2) 6 reps with 110 kgs
Set 3) 1 rep with 135 kgs
Set 4) 6 reps with 112 kgs
Set 5) 1 rep with 137 kgs
Set 6) 6 reps with 115 kgs

The basic premise is to use maximal loads to potentiate the nervous system. Because of this newly increased, more efficient neural drive, you can use a greater load for six reps which ends up building bigger and stronger muscles.

It has been demonstrated, by many leading strength & conditioning experts, that long-term strength gains are directly related to how much you increase intensity. Therefore, expect to reach new heights in strength gains with this routine since it makes full use of that intensity increase principle.

This system will not only allow you to gain functional bodyweight, but your power should also increase since the system taps into the higher threshold motor units which are responsible for the production of explosive strength/power.

1-3RM / 6-12RM TRAINING PRINCIPLE

My goal for this particular training period is for maximal strength together with muscular hypertrophy.

In adapting the original training principle it was obviously important to keep with the premise that the low repetition maximal lift, prior to a medium repetition lift, will enable increases in the loads being used for the medium repetition lift.

I decided to adapt the principle mainly because I, along with lots of other people, choose to train alone. As a result, 1RM is quite often difficult due to their being no spotter for safe training with such loads. Therefore, I decided on a 1-3RM.

I also decided to modify the second set repetition range from 6 reps to a 6-12 rep range. This enables me to still aim for a 6RM, but to also push for slightly more repetitions if I am feeling stronger on a particular training day, but with 12 reps being the absolute maximum. Once regularity is achieved at 9-12 repetitions, during a 6-12 rep set, then the resistances can obviously be increased.

I chose a range of 6-12 repetitions because of the basic training effect of the repetitions:

1-5: relative strength;

6-8: optimal compromise of maximal strength and hypertrophy;

7-12: best hypertrophy gains leading to maximal strength.

Both the original, and my adaptation of, call for large compound exercises for the training principle to be most effective. However, as well as the big moves, I also chose to add isolation exercises to my workouts with a repetition range of 9-12 (as indicated in the breakdown below), to enable me to include smaller muscle groups and keep with the goal of muscular hypertrophy.

I also prefer to use my own body part split pairings, see my blog: “OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS”.

Just like the 1-6 training principle, exercises are performed as supersets.

Please see a full breakdown of my first workouts, using this adaptation, below.

BACK & TRICEPS

Alternate Grip Pull-Ups superset with EZ Bar Close Grip Tricep Presses

Incline Bench Prone 2 Dumbbell Rows superset with Lying EZ bar Tricep Extensions (9-12)

Suspension Trainer T,Y,I,W,L’s (1x T,Y,I,W,L = 1 rep; do 5 reps)

Incline Bench Dumbbell Tricep Extensions superset with Raised Leg Weighted Dips (to failure)

Weight Disc Overhead Side Bends superset with Crunches x 3 sets

CHEST & BICEPS

Flat Bench Chest Press superset with Dumbbell Preacher Curl (hammer to supinated grip)

Decline Bench Dumbbell Chest Press superset with EZ Bar Bicep Curls

Tripleset: Dumbbell Chest Flyes superset with Dumbbell Chest Press tripleset with Dumbbell Concentration Curls

Body Plank superset with Oblique Raises x 3 sets

TRAPEZIUS & SHOULDERS

Wide Grip Barbell Shrugs superset with Incline Bench Prone Lateral Raises (9-12)

EZ Bar Close Grip Upright Rows superset with Dumbbell Alternate Front Raises to Ceiling (9-12)

Tripleset: Dumbbell Shrugs (9-12) superset with Dumbbell Lateral Raises (9-12) tripleset with Dumbbell Alternate Shoulder Press (9-12)

Weight Disc Overhead Side Bends superset with Abdominal Wheel Out/Ins x 3 sets

LEGS & CALVES

Barbell Front Squats superset with Barbell Standing Calf Raises (9-12)

Dumbbell & Weighted Vest Reverse Lunges (9-12 each leg) superset with Donkey Raises (dip belt & discs for resistance)

Barbell Deadlifts superset with Seated Soleus Raises (30 reps)

Duck-under Squats (9-12 each side) superset with Suspension Trainer Starting Blocks (20 each leg).