认真的力量训练者是不容许错误，不容许自满，不容许不耐烦的！自律，谦卑，认真训练，慢慢前行，是我们的使命！
在过去的这些年，我花了大量的时间来训练，为了让自己变大变强，同时，我也致力于提升最大训练重量，突破平台期。当然，这两个目标一定程度也是协同的，但其实也不同！这其实也就意味着：如果你一直幻想“无时无刻都在变得更大更强”，那么你可能会两边都得不到最好。
当你试图突破平台期，然后可以让肌肉持续增长的时候，你必须先去打破原本体内的平衡状态，让肌肉通过高强度的训练得以撕裂，然后通过良好的营养补充和休息恢复，来得到生长。这也就是肌肉生长的最重要准则。
但力量增长的最重要准则则有所不同。最大重量的试举更多程度的是神经性的，也就是更多的刺激到你的神经系统，而非肌肉组织。有一段时间，我曾倾注于力量举式的训练，追求更大的训练重量，这个时候我才发现，适合肌肉发展的训练模式严重影响了我的最大重量训练。
为了获得最大的力量，我不得不去学习以前不曾了解的新知识。我希望将我所学分享给大家，以下就是五点最重要的力量基础定律：
定律1：针对性
当你训练目标是最大力量的时候，你需要看清那些是你最需要加强的训练，然后专注于你需要优化的动作或者部位，舍弃掉一些其他低效的训练。没有人关心你的平台期期间可以推起多少重量的上斜卧推或者高位下拉，这不重要，因为这并不是我们希望提升的指标。
我们的指标就是平板杠铃卧推，深蹲，硬拉，专注于这三者以及可以让这三项提升的辅助项目，摒弃其他一些无关紧要的，这才是我们的准则。
我们也将其归结为S.A.I.D准则：specific adaption to imposed demands。这个准则意味着如果你希望在某件事上擅长，那么你就无法避免直面这件事！如果你希望提升你的三大项成绩，那么你就必须要去做大量的三大项训练以及三大项辅助训练。
力量增长训练的神经系统部分意味着，随着不断地训练，神经系统适应了这个训练模式，然后会倾向于减少举起同一重量所参与的运动单元数量。那么，也就意味着单一运动单元的发力效率提高了，从而可以举起更大的重量。
最终，我的训练项目基本上只包含深蹲，硬拉，卧推以及这三者的变式。
当然，为了均衡全面发展，我也会额外拿出一天。来专门训练高位下拉，引体向上，划船等等之类。如果我感觉状态不佳或者不想练，那我就不练！这完全不会影响我的进步！
这意味着有些时候我一周只训练两次，在这些时候，我会选择蹲日和拉日，来让自己变得更强。
你也可以去查阅我的文章“Get Crazy Strong Squatting and Pulling Every Other Week.”
定律2：速度为王
没有任何一种感觉会像是需要将超大重量从底部推起一样难受！在底部推起时的速度越快，那么就越容易完成剩下的部分。
在杠铃训练过程中，一个很重要的阶段就是训练在向心阶段产生身体最大的力量，以激活我们大重量训练所依赖的高阈值运动单元。后期训练中等你增加到最大重量的时候，自然而然就被激活起来了。那是不是就意味着，如果你想变得更强，就加到最大负重，干就完了？不！当然不是了！
如果你一直都在做最大重量训练，那么你的身体肯定会恢复不过来，最终导致训练的不佳。长此以往，你的关节会慢慢的出现问题，当你开始出现过度训练的不适以及急性疼痛时，你的神经系统就会自动下调力量募集的能力。
那么，我们该如何去做呢？选择次最大重量，然后采用最快的速度推起。这样的组合是我们力量增长训练的最佳方式，并且几乎不会影响恢复。这样的训练方式与最大负重相比较而言，起码有以下四个优势：
1.这样的训练方式会得到一个相对合适的训练容量，并强化神经系统对其的认知。
2.这样的训练方式会让你习得面对负重的力量爆发模式，以后面对更大的重量也是一样的。
3.次最大重量以及最佳速度的组合会充分激活最大运动单元，其带来的效果与最大负重是一样的。
4.这样的训练方式会有助于你突破粘滞点。
对于其中的第4点，当一位选手由于某个粘滞点导致动作失败，他很有可能会去尝试训练半程的动作，来突破这个粘滞点。但是问题在于，粘滞点其实本身就不是症结所在。
如果你在粘滞点之前阶段没能产生足够的功率，那么才会导致粘滞点的存在。那么也就是说，如果你在粘滞点之前有着足够的功率，那么，何来的粘滞点？
这也是为什么补偿性加速训练，举个栗子，轻重量爆发式训练，是我们所需要去做的。训练方式就是：60-80%的最大重量，多组，3-5次。
定律3：训练重量足够重！
如果你问相关人员如何训练来提升最大重量，他们可能会告诉你“大重量低次数的训练”。
那么，这个回答对吗？基本上是的！大量的研究表明，大负重通常会对力量增长带来正向反馈。有趣的是，如果你快要比赛了，那么你最好让你的身体去适应相对较重的重量。你的身体需要去感知大重量，以便于更好的激活运动单元。你的意识也同理。
但有个问题是：在接近于最大重量的区域，比如说90—100%的1RM重量，进行训练，只能完成有限的次数。在最高强度下的训练会极大程度的刺激神经系统，我们的身体无法承受频繁的操作。
这也就是那些优秀的教练在训练的周期中，一般会选择60-80%的最大重量作为主体训练，并不会每周都去练习最大重量。就算要做，也只会偶尔安排几组。
如果快到你比赛或者想要测试极限的日子了，那么就该系统性的增加负重了。如果一个运动员比赛的目标是突破自我，然后减载训练，以达到超量恢复的效果，这就是所谓的“峰值”。
如果你在为了下个训练周期而测试的话，其实并不需要真真正正的极限。我是一个严肃的PR选手，但是大部分时间，运动员们可以选择采用2-3次的重量，根据推起的速度，然后决定下一个训练周期的负重选择。
最常用的法则就是测试推起90%重量三次，如果可以相对较快的推起，那么1RM的重量也是完全ok的。
那些具有大局观的有耐心的运动员会花上数月的时间，死磕技巧以及推起的速度等。这些因素都会很直接的影响训练强度以及训练效果。
定律4：计划的制定依据你的平均PR，而不是历史最佳的PR
在一次采访中我曾说过：“如果有一天，你的状态非常好，是真的非常好的那种非常好，然后咔一下蹲起了历史最佳的650磅，这并不意味着你未来就可以蹲起650磅！”
那次对话是关于如何有效的规划训练周期的强度，如果你希望训练周期之后会有更好的成绩，那么请不要用你历史最佳的PR重量作为基准。也就是你不应该将650磅作为基准重量，因为绝大部分时间里，其实你蹲不起来650磅。所以在你的训练计划里面，你并不是一个650磅深蹲者。
如果你按650磅作为基准制定计划了，那么事实会告诉你答案：在你计划的第三周或者第四周，你就会为自己的自大而后悔莫及。那酸痛的臀部以及顶不到的训练次数会告诉你真是个愚蠢的家伙，你是650磅深蹲者吗？
对于结果导向的训练周期而言，这是一个很好的经验。当我熟知这一点之后，我就可以将富有成效的训练计划完美的安排起来了。我不再以目标重量或者历史最佳重量作为基准，而是略微降低，以大概历史最佳重量的90%去作为初始基准。
我称之为你的每日最大重量（everyday max），缩写为EDM。我也非常喜欢这个词“有效最大重量”（effective programming max）
在你的休息日也可以推起这个重量。即使你觉得状态很一般甚至不佳，也都可以推起来这个重量。
当我们所谓的650磅深蹲者以这样的方式考虑的时候，他的EDM大概在585磅。
现在当他制定好深蹲训练计划的时候，他基于大部分时间是可以完成的重量。那么，在每一周的训练过程中，基本都可以很好的完成训练计划，这将极大的增强训练者的信心。随着训练周期的递进，有效地负荷还有助于深蹲技术的提升。随着进程不断的深入，不仅找到了最佳的深蹲模式，还提升了最大重量，简直完美！
定律5：耐心！
650磅和585磅计划的最大差别在于耐心！650磅计划者毫无耐心，急功近利，时刻都想要最大重量，自尊心作怪。每周一的大重量卧推肯定也是这类人。
585磅的训练者，是有耐心的。他们清楚的知道自己的目标不是一个训练周期就可以轻易完成的，无数的有效训练周期叠加才会达到自己的效果。正因为如此，他们才会更好的去执行每一个计划，从头到尾认真完成，然后在不断重复！
那么，究竟是什么导致了没有耐心？大部分时间是因为贪得无厌。当你看到别人有的或者别人可以做的，你也会想要。但这反而给了你自己更多的不愉快，而不是通向成功的动力。
在这么多年追逐重量提升的过程中，我最后悔的是不断地与人比较，反而让自己失去了训练的快乐。无论我完成了什么，我只会高兴那么一小会儿，因为无论什么时候都会有人拿着我的PR来热身。
如果你并不享受你的训练，那么问一下自己为何要训练？如果你总是感觉自己很菜，并且经常拿自己和别人进行比较，那么我希望你可以不要这样做！
在健身房努力训练，但是要聪明的努力。带着快乐，带着耐心，带着激情去不断地努力！
保持全力以赴！
如果你卡在瓶颈期很长时间了，那么大概率是你在有些方面没有做好——最有可能的是始终保持在大重量的训练或者并未针对性的去提升你的目标。
摒弃无效的训练，适当降低负重，将训练的重点放在速度上，侧重于你重点希望提升的小目标。紧抓这几个点，然后保持耐心，去完成多个完整的训练周期，那么你就会成功！
罗马不是一天建成的。最大重量也是！所以，请保持耐心，刻苦训练，理智训练！
加油！淦！
健身学习交流可加微信
Over the years, I've spent plenty of time lifting to get bigger, but I've also spent years focusing on lifting max weights on the platform. And sure, the two goals can help feed into one another in some ways. But in other ways, they definitely don't. That means that if you're trying to live the "bigger and stronger, all the time" fantasy, you might be cutting yourself short on both goals.
When you're trying to get past a plateau and continue the ascension of muscle growth, you must disrupt homeostasis as severely as possible, then allow the remodeling of muscle tissue to happen through proper rest and nutrition. That's muscle-growth 101 in a nutshell.
But strength-building 101 looks different. Maximal low-rep strength is largely neural, meaning it happens in the nervous system—the wiring of your body, not the tissue. And once I became really focused on powerlifting-style max strength, I quickly found that some of the principles I had used to maximize muscular development worked dead against me—like training to failure most of the time.
In order to get maximally strong, I had to unlearn some of the things I had come to know about training. Here are the five foundational laws of strength that took their place:
Law 1: Specificity First
When you're training for maximal strength, you need to decide what lifts you want to get really strong at and narrow your priorities down to just those things. No one cares what you can incline press or do lat pull-downs with on the platform. Those lifts now only matter inasmuch as they make you stronger at your priority lifts. That's what everything is about.
Maximize the minimal and strip away the unnecessary. There's your strength mantra.
It comes down to what's known as the S.A.I.D. principle: specific adaption to imposed demands. This principle states that if you want to get good at something, you can't avoid doing that very thing. If you're trying to build your big three, that means doing lots of squats, benching, and deadlifting, and/or variations of those lifts.
The neural part of strength training means that over time, as a movement is practiced more and more, the nervous system learns it better, and then reduces the number of motor units needed to fire in order to lift a particular load. This leaves more motor units available for greater loading.
Eventually, my workouts consisted pretty much of squats, deadlifts, and benching, along with some variations of those lifts. Seriously.
I did have an extra day of training where I would cover the bases with movements like pull-downs, chin-ups, rows, and such. But if I was feeling run down or simply didn't want to train on that day, I'd skip it. And my progress never suffered from doing so.
That meant there were plenty of weeks where I only trained twice a week, and sometimes alternated squatting and pulling each week. And I got stronger.
You can see what this approach looks like in my article "Get Crazy Strong Squatting and Pulling Every Other Week."
Law 2: Speed Is King
There's no feeling quite like being at the bottom of a lift trying to move an absolutely immense weight. The faster you can accelerate out of the bottom of a movement, the easier it's going to be to complete the rest of the lift.
A big component of getting strong in barbell lifts is training your body to exert maximal force into the bar on the concentric (lifting) half of the lift, activating and relying on high-threshold motor units. When you get into maximal loads, this happens automatically. Which means if you want to get strong, just train with maximal loading and you're good to go, right? No, not really.
If you're constantly training with maximal loads, then your systemic recovery is going to take a kick in the shins and your training will eventually take a nosedive. On top of that, your joints are going to take a beating, and when you're nursing overuse injuries or acute pain, your nervous system will downregulate your ability to produce force.
What's the other option? Sub-maximal loading, performed with maximal acceleration. This is the best way to approach your strength-building cycles without tanking your recovery. This type of training offers up at least four advantages over maximal-intensity loading:
It allows you to train with an appropriate amount of volume to practice the lifts and increase that nervous system knowledge of them.
It teaches you to explode against the resistance, which will carry over into the heavier loads.
Speed in combination with appropriate sub-maximal loading will activate maximum motor units just as effectively as max-effort lifting.
It trains you to lift past sticking points in the movement.
In regard to point 4, when a lifter misses a lift at a certain point, one of the things they may try is to do some partial movements in order to get past that sticking point. But the issue with this approach is that the sticking point often isn't the problem.
If you can't generate enough power in the area preceding the sticking point, then the sticking point exists. If you can generate enough power (speed) prior to the sticking point, the sticking point goes away.
This is why compensatory acceleration training—i.e., lifting light weights as explosively as possible—is often a lifters best friend. This usually means something in the range of 60-80 percent of a one-rep max done for multiple sets of 3-5 reps.
Law 3: Train Just Heavy Enough
If you ask a relative noob how to go about training for maximal strength, they will likely say "lift really heavy for low reps."
They aren't entirely wrong. Through studies we've seen that higher loading does usually offer up greater response in terms of strength development. Anecdotally, I can tell you that you'd better be used to loading a heavy bar on your back come competition time. Your body needs to know what "heavy" feels like in order for you to maximize the motor unit output to move "heavier" and "heaviest." And your mind needs to know it, too.
But here's the rub: Training in those near maximal loading zones, like 90-100 percent of 1RM, should be done for very limited periods at a time. Lifting in the highest of the intensity ranges is incredibly taxing at the systemic level, and you can only take so much of it.
This is why, if you study great coaches, you'll find them building training cycles primarily within the 60-80 percent range. They aren't out loading the bar maximally each week. And when they do, it's for very short periods at a time.
Once you get closer to a competition or want to "test" for the next training cycle, it's time to systematically ramp up the loading. If the lifter is competing, the goal is to overreach and then deload in order to allow for super-compensation to manifest. This is known as "peaking."
If you're testing for the next training cycle, then it doesn't need to be a true max test. I'm dead serious, PR hunters. Most of the time, the lifter can use a specific loading for a set number of repetitions—say, 2-3—and, depending on the lifting speed, use it as a fairly accurate way to determine how to set up the next training cycle in terms of loading.
One of the most common methods is to test with a triple at 90 percent. If it moves relatively fast, then the lifter can be fairly confident that their 100 percent goal would be doable.
The patient lifter who sees the big picture has no problem spending months at a time within these loading ranges, using that time to focus on technique improvement and bar speed. Both of these things will have plenty of direct carryover into a training phase that calls for higher intensities.
Law 4: Program With Your Average, Not Your All-Time Best
During an interview I once said, "If you go into the gym and you're having an awesome day, an unusually awesome day, and you squat an all-time best of 650, it doesn't make you a 650 squatter."
The conversation was about how to effectively program your intensities during your training cycles, and that if you want to program in a way that is result producing, then you don't take your all-time best lifts to base those training cycles around.
You don't take that 650 and base your programming around it because you're not capable of squatting 650 all the time. Thus, in your programming, you're "not a 650 squatter."
Here's what that means in action: The guy who faceplanted by week three or four of his training plan was guilty of programming with his ego—and his PRs. That throbbing IT band and achy hip is your body telling you what an idiot you are for believing you're really a 650 squatter.
This was a huge lesson for me to learn in terms of result-producing training cycles. And once I learned it, I was able to put together one productive training cycle after another. I stopped programming based on what I wanted to hit, or could hit on my best day, and starting programming based around what I was capable of 90 percent of the time.
I call it your everyday max, or EDM. I also like the term "effective programming max."
It's a weight you can hit on your off days. The days where everything feels wonky and off. The days where you feel like you might be getting sick, or are sick. The days where you feel run down and are contemplating a deload.
When Mr. All-Time Best 650 thinks about it this way, he may come to the conclusion that his EDM is something to the tune of around 585.
Now when he plots out his squat cycle, he does so based around a weight his body is capable of more days than not. He proceeds to crush most of his sets over the course of the training cycle and build confidence each and every week. The effective loading allowed him to fine tune his technique as the squat cycle progressed. By the time he got to the end of it, he was dialed in to his most efficient squatting pattern and wasn't beat to shit. That sounds like smart training.
Law 5: Be Patient
The ideological difference in the 650 and 585 programming is patience. The 650 lifter doesn't have any. He (and she, but let's be straight: men are more often guilty of letting their ego drive) wants his bests "all the time." He's usually the same guy maxing out on bench press every single Monday in the gym.
The 585 lifter, on the other hand, is patient. They know that reaching their goals doesn't happen in a single training cycle, it happens over countless training cycles that are well thought out. And because they're well thought out, they're feasible and able to be executed start to finish, over and over.
What drives impatience? More times than not, coveting. You see what someone else has, or can do, and you desire that. This gives you less joy about who you are and what you're capable of. Not the recipe for success.
One of my biggest regrets about the years I spent chasing plates on the bar was that I lost the joy of training due to constant comparison. And no matter what I accomplished, I only felt good for about 27 seconds before I reminded myself that I wasn't shit, that there was someone else out there warming up with my newfound PR.
If lifting is going to be something you intend to do until you're six feet under, and you're not enjoying your training, then ask yourself frankly why that is. If it's because you constantly feel inferior and are comparing yourself to someone else, then you need to find a way to let that bullshit go.
Crank hard in the gym, but crank intelligently. And crank with joy, appreciation, and patience.
Buckle Down For The Long Term
If you've plateaued in your strength training, then it's probable that you've broken at least a few of these rules—most likely by constantly going heavy all the time and not narrowing down your training to be specific enough for what you're trying to get good at.
Instead of continuing to do what isn't working, pull back the loading, train with an emphasis on speed, and focus on the few things that you're wanting to get good at. From there, put together multiple training cycles and be patient enough to allow the strength adaptions occur.
Rome wasn't built in a day. And neither is maximal strength. So be patient and train hard, but train smart.