We immediately remember that, in order to avoid plateaus or injuries, all methodologies - including the heavy effort method - must be alternated or cycled.
So, if we decide to "massively" adopt this system, we could do it but in phases spaced apart (see table 1) between them by periods of at least 4-6 weeks - in which we will adopt other methodologies.
at low repetitions (rep) we try to reach sub-maximal loads in order to maximally stimulate the nervous system (SN).Subsequently, using an optimal load equal to 80-85% of the maximum (1RM), the hypertrophy of the muscle fibers is stimulated, increasing the transverse diameters and ensuring the basic material of muscle strength.
The proposal assumes that any stimulus that increases the intensity of muscle activity, even if of short duration, leaves a "trace" in the nervous system. This trace persists for some time and can greatly influence subsequent muscle activity by increasing its effect.
The method is effective only if used in conditions of full recovery (especially at the SN level) and can be used continuously for short periods.
anatomical
heavy efforts
heavy efforts
If, on the other hand, we wish to insert a mesocycle based on this methodology in a six-monthly macrocycle, a suitable location (see table 2) could be the mesocycle of transition between the period of strength and that of hypertrophy.
anatomical
heavy efforts
development of maximal strength
The stimuli induced by the method induce significant morphological and functional changes.
The ways of developing the workload suggest to use - with this method - the multi-joint exercises (squats, pull-ups, bench press, etc.).
Furthermore, the request for "physical freshness (especially at the nervous level)" for the application of the method, recommends adopting it only on the first exercise of the first muscle group to be trained on a given day.
For example, if in a certain workout we have to train pectorals, deltoids and triceps we could do it in this way:
It may be possible to repeat the pattern also on the first exercise of the second muscle group (see diagram below) to be trained on a given day, but here you must constantly check your "physical freshness" levels.
Not before having specified that this methodology is not reserved for beginner athletes - and even with "intermediate" athletes it must be used with caution - here is the procedure for applying the heavy effort method to exercises:
