Post-Activation Potentiation: The Unknown Secret to Maximizing Muscle Fiber Recruitment and PR Any Lift Today w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged— Barbell Shrugged #437
Barbell Shrugged
Doug Larson
4.7 • 2.8K Ratings
🗓️ 3 February 2020
⏱️ 77 minutes
🧾️ Download transcript
Summary
Post-activation potentiation is a theory that purports that the contractile history of a muscle influences the mechanical performance of subsequent muscle contractions. Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance.
In this episode of Barbell Shrugged, Anders, Doug, and Travis discuss:
What is post activation potentiation?
How to apply post activation potentiation to testing your PR
Programming Post Activation Potentiation
How to apply post activation potentiation to olympic lifts
Isometrics for Post activation potentiation
Should you use post activation potentiation on strengths or weaknesses.
And more…
TRAINING PROGRAMS
One Ton Strong - 8 Weeks to PR your snatch, clean, jerk, squat, deadlift, and bench press
20 REP BACK SQUAT PROGRAM - Giant Legs and a Barrell Core
8 Week Snatch Cycle - 8 Weeks to PR you Snatch
Aerobic Monster - 12 week conditioning, long metcons, and pacing strategy
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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
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Transcript
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| 0:00.0 | Six lifts, snatch, cling jerk, squat, deadlift and bench. |
| 0:03.6 | I want to give a shout out to my main dude Nick, |
| 0:08.2 | and I'm not going to say his last name because it might be rude, |
| 0:10.7 | sending his last name out. |
| 0:12.1 | But he just set a 50 pound PR on his back squat. |
| 0:15.5 | And here's what it took. |
| 0:16.9 | Did the 20 rep back squat program? |
| 0:19.0 | Three months. |
| 0:20.0 | Put 120 pounds on his 20 RM. |
| 0:23.7 | It's a massive volume phase. |
| 0:25.7 | And then he went in, |
| 0:26.9 | bought the ones on Challenge program, |
| 0:29.5 | and the very first eight weeks on the one ton challenge program |
| 0:33.5 | is a back squat cycle. |
| 0:35.8 | It starts with medium volume, |
| 0:38.6 | less than the 20 rep back squat program, |
| 0:41.0 | moves into a medium volume back squat cycle, |
| 0:45.8 | lots of front squats, |
| 0:48.0 | and then the last four weeks is a peak phase |
| 0:51.1 | into building a new one RM. |
| 0:53.4 | So that was three months, 12 weeks |
| 0:55.8 | of the 20 RM back squat program. |
... |
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