Number of repetitions per set with maximal weights - General

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6/2/2007 7:12 PM

	James Smith
22 posts
www.powerdevelopmentinc.com

Number of repetitions per set with maximal weights

Zdrastvuyte Dr. Verkhoshansky,

I think you have briefly explained your viewpoint on this subject in another thread; however, I require further clarification.

Much of the literature, regarding the training of weightlifters, illustrates loading plans in which weights exceeding 90% of the limit are to be performed with more then one repetition per set.

I have seen up to 3 repetitions per set to be performed with as much as 95% of the limit with respect to the training of weightlifters.

Through my own experience I know that sportsmen whose disciplines demand more of the glycolytic and oxidative systems, such as middle and long distance runners, triathletes, middle and long distance rowers, etc will very often possess the capacity to perform high repetition sets with relatively high percentages of their maximum.

I understand this to be a function of varying muscle fiber type ratios, level of trainedness, and the degree to which various forms of Type 1 and Type to 2 fibers have been trained to maximize their oxidative capacity.

I, howeve, remain unclear in regards to sportsmen such as weightlifters possessing the capability to perform in excess of 5 repetitions per set with weights exceeding 87-90% of their maximum.

The specific context I wish to apply is that of higher qualified sportsmen (equal to and above the canditate to master of sport ranking) as I know that novice and low qualified sportsmen in these disciplines do not possess the level of neuromuscular efficiency as their higher qualified (in terms of special strength preparedness) counterparts.

I must also use myself as an example, although I am not a weightlifter. I am able to bench press 185kg and at no time have I been able to perform more then five repetitions in the bench press with any weight greater than 150kg (approximately 81% of my limit).

Any high qualified weightlifter possesses a level of neuromuscular efficiency that is surely far more developed then my own. It is for this reason that I find difficulty in understanding how one may be able to, for instance, full squat or press a load in excess of 85% for any more then 2 or 3 repetitions.

I have examined this issue from a multitude of perspectives and I remain unable to find resolution.

I must also note that I have trained and and continue to consult with a US weightlifter whose results in the 85kg weight category place him at a candidate to master of sport qualification.

At a bodyweight of 85kg he has performed one repetition in the full squat with 250kg. At no time, however, has he been able to perform more than 1 or 2 repetitions in the full squat with a weights exceeding 90%.

Any clarification you may be able to provide to this issue would be appreciated.

James Smith (United States)

6/11/2007 9:32 PM

	Prof. Verkhoshansky
245 posts
www.verkhoshansky.com

Re: Number of repetitions per set with maximal weights

Dear James Smith,

if I understood correctly you want know why different athletes can perform different number of repetitions with the same relative overload weight (in the limit of 85-95% from maximal).

I think that two factors have effect on this issue:

1. genetic predisposition; the innate prevalence of fast muscle fibre and the innate neuromuscular efficiency;

2. the special strength training experience; the best neuromuscular efficiency and the best synchronisations of strength efforts.

Regards the second factor, the training session program, which I proposed to Ariel Schillaci, is finalized to improve the neuromuscular efficiency and the synchronisations of strength efforts.

Yuri Verkhoshansky

6/12/2007 6:10 PM

	James Smith
22 posts
www.powerdevelopmentinc.com

Re: Number of repetitions per set with maximal weights

Spacibo Dr.

You have affirmed my thoughts on the matter.

James Smith (US)

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