How to Hit a PR Today - Post Activation Potentiation Explained - Do THIS to Improve Performance!

[@HolidayFortnight]

After my warmups for my main compound lifts for the day, I do one final set of 1-3 reps with about 7%-10% more weight than my working sets before doing the actual working sets. So far it seems sustainable like I can keep going this way and the bar moves much better afterwards, but as I progress closer to max weight I’ll probably need to taper it down

[@ogre36]

I noticed this when I did push press before my strict press sets. I was able to move more weight easier and smoother because of priming muscle recruitment with the push press.

[@BaldOmniMan]

I’ve found similar success in cleaning the weight up and then strict pressing it, vs strict pressing out of the J hooks

[@variousmentalproblems]

This is really cool. I need to watch your video on "everything you need to know about programming for strength" and take notes before I incorporate this into my training, but I can't wait.

[@tylerlozano4190]

Hey hey hey, I'm first. I've always told people about this and they always tell me it's gonna tire them out. But I've been putting this in my training forever and it definitely helps

[@tareas6183]

Supporting for the algorithm!

[@TheWhoisbigman]

Thank you again. Best content on the interwebs.

[@marekkline-wx6pi]

I do a form of post activation potentiation in my warmups, starting with the bar for 5 extremely slow eccentric then a full contraction concentric, throw a plate on for 5 slow reps and add weight until I get to my working sets and it works really well. Provides a good dynamic warmup and that weight feels a lot lighter

[@andrewcrowley6212]

As a highland games athlete, I can definitely attest to this. My best practices have come after my lifting sessions. In fact, I always throw after lifting whereas a lot of athletes do it in reverse, but I find my explosiveness and body awareness is much higher after lifting. Highland games definitely lends itself to benefiting from PAP considering our implements are extremely submaximal compared to pretty much anything we do in the gym.

[@jonathanfeatherston758]

Intra-workout wave loading working wonderfully! I've done it a lot with sheiko programmes where he calls for a second workout of the day but I can only get to gym once. You really do keep a lot of strength for the second round of sets

[@thecowcanon]

Great video! Thanks for covering my question coach!

[@donaldwashburn3739]

Great info, as always...Thank you!!!

[@ZeroCool8789]

I'm sure this is a complete novice question, but what would be your suggestions on warming up to do your heavier sets first? I've alway just stuck with pyramiding up to my top sets, so I definitely want to try it the other way around.

[@famualum7777]

Great content

[@smolkafilip]

Interesting. So would it make sense to for example do a single or a double with 5-10% more weight before going for the plus set on Wendler 5/3/1? Or in Wendler terms, to do a Joker set before the plus set, not after? And is this like a sustainable method of training that one might do every time they lift to get more out of their training, or is it a hack that is OK to use once in a while but would overstress you in the long run?

[@AlexanderBromley]

TL:DR The answer is yes, lol. This is just one tool that can better emphasize one quality when it's appropriate but it won't be the backbone of your training. Doing 'soft singles' or low effort top sets before volume work is a viable strategy; I've used it in volume phases to keep one foot in the strength pond and to make the lighter sets move better. Keep in mind that it's the cherry on top; PAP or not, growth happens from progressing the stress week to week in whatever range you are working in. I don't prescribe that very often because it is waaay too easy for trainees to turn that RPE 6 single into a new 1RM attempt, when the whole emphasis of their training should be acclimating to volume. To make it sustainable, you have to know exactly what phase of training you're in and how exactly how hard those top sets are so you can plan recovery accordingly. I addressed it in another question here; doing a top set at the end when fatigued (like a standard pyramid or a joker set after the amrap) does have value, just a slightly different lean in emphasis. A hard low rep set done in a slightly fatigued state will likely feature lower neurological fatigue than when done fresh since the weight and output will be lower. Even though it's less strength specific, it is likely a governor that makes recovery easier so deloads and resets don't have to be scheduled on the head of a pin.

[@smolkafilip]

@@AlexanderBromley I see. So doing singles before the plus set will work to help me get more reps, IF I'm careful with how much extra weight I put on, but on the other hand doing heavy-ish singles after the top set is a fairly foolproof way to get in high effort attempts without overtraining myself, because I'm already fatigued from the plus set thus I can't actually max out even if it feels like a max.

[@rwctrumpet]

I have no idea if you answer questions on your videos, but how would you train for a block press and competition if you don't have a block? I've been doing Atlas Stone pressing, but if there's anything else that you would recommend I should add in I'm definitely going to. It's a 255lb block, so it's something I want to be extra prepared for.

[@jamesbedwell8793]

I've never done a block press but it seems to me that getting a good barbell press will help, as will some experience with odd objects in general. A natural stone of a similar weight might help, and maybe there's carry over from a keg, but Atlas stone pressing is a solid choice as well

[@Sealed_Chamber]

Short of making/finding your own, a natural stone of roughly similar shape if you could get one and swiss bar ohp of similar width, among other things.

[@sergiocalderon815]

What about pressing a loadable circus dumbbell like a block?

[@jonathanfeatherston758]

Regarding pyramiding. How do you gage the neurological fatigue in that kind of circumstance? So let's say you have exhausted yourself with reps pyramiding from 20 to 5. You're highly fatigued. You work your way down to a 1 rep max but now it's only at 85% of your non-fatigued 1rm. I'm kind of guessing that it's a stupid question... In practical terms if you're training that hard routinely you're going to need some kind of deload eventually. It's just something I've thought of before. Intuitively I've assumed that it will count as a heavy cost neurologically. But it's a common method of training that doesn't get mentioned. For example people often do bodyweight exercises for a total number of reps. Each set at failure or close to it. If you're resting for a normal amount of time then with each set you drop reps until basically you reach your target reps using singles. That's got to have a high cost.

[@AlexanderBromley]

You're on to something. 'Maximal' work likely has a much lower neurological recovery cost at the end of a pyramid than it does fresh, which may make it easier to use as a way of getting 'heavy' work in on a regular basis. So even though it's not as strength specific, the reduced complexity in scheduling workouts might make it more a accessible method.

[@jonathanfeatherston758]

@@AlexanderBromley thanks for replying. Exactly what I was thinking. Especially as a tool for practicing low reps. I still think though that it will be a greater neurological fatigue than if, for example, instead of finishing your pyramid with triple, double and single you were to stay above 5 reps while maintaining the same volume. Such that perhaps your final sets might end with repeated 5's rather than going up in weight.

[@ajithsidhu7183]

@@AlexanderBromley can we build muscle with it

[@shellytanner]

I wish I would have seen this 3 years ago

[@carsons5750]

Shit Bromley, I just did my PR day YESTERDAY...

[@bp7178]

You videos are among the best I've watched. But, to take it to the next level you have to improve your audio quality and editing. You have a lot of hard transitions which is jarring to watch. You also have a lot of background and spatial noise. I really suggest mounting a mic to your shirt. Best wishes.