Home

Browse Workouts

Maximal Strength 1

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively 

45 Degree Leg Press

Seated Leg Curl

Lat Pulldown

Smith Bench Press

Smith Upright Row

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. &nbsp;You will have neurological gains witch means a increase in nervous activation capacity.&nbsp;&nbsp;
This workout is about developing your maximal strength. With few repetitions or just 1 you will take your body to the limit and over so be sure that your exercise technique is perfect before you try this workout.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Physiological effect: Neurological gains. Increase in muscle strength by recruiting more muscle fibers due to an increase in nervous activation capacity.&nbsp;
Training characteristics: Full body workout to increase major muscle intra and inter coordination. Fatigue is easy to achieve so be shore to focus on your technique.&nbsp;
Tempo: 1''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.&nbsp;

Week 2

Increase of intensity by decreasing rest time.
Tempo: 1''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.&nbsp;

Week 3

Increase of volume by adding 1 Set.
Tempo: 1''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
&nbsp;Increase load on 2, 3 and 4 Set. &nbsp;

Week 4

Increase of intensity by decreasing rest time.&nbsp;
Tempo: 1''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

	Beginner (1-2 years)
	70 minutes/day \| 3 days/week \| 4 weeks
	Bodybuilding, Gain Strength
	45 Degree Leg Press Machine, Seated Leg Curl Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Smith Machine Show More

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	6 reps	240s
2.Seated Leg Curl	3 sets	6 reps	240s
3.Lat Pulldown	3 sets	6 reps	240s
4.Smith Bench Press	3 sets	6 reps	240s
5.Smith Upright Row	3 sets	6 reps	240s

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	6 reps	240s
2.Seated Leg Curl	3 sets	6 reps	240s
3.Lat Pulldown	3 sets	6 reps	240s
4.Smith Bench Press	3 sets	6 reps	240s
5.Smith Upright Row	3 sets	6 reps	240s

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	6 reps	240s
2.Seated Leg Curl	3 sets	6 reps	240s
3.Lat Pulldown	3 sets	6 reps	240s
4.Smith Bench Press	3 sets	6 reps	240s
5.Smith Upright Row	3 sets	6 reps	240s

Maximal Strength 1

Week 1 Overview

Day 1

Day 4

Day 5

More workouts like this