If you have been looking for indicators to quantify the amount of training, how to calculate the power factor? The amazing effect of the power factor training method has in fact been confirmed by many bodybuilders.
The principle of power factor training
The theoretical basis of the power factor training method is well known: overload and super recovery.
Another indispensable factor that promotes muscle growth is the amount of exercise performed by the muscles per unit time. In other words, it is necessary to increase the weight (power factor) lifted by the muscle in a unit time. Therefore, the exact meaning of “load”: excess recovery is the result of increased exercise intensity (increased exercise volume per unit of time), and has little to do with total exercise volume.
Many recent studies have proved that peak load is an indispensable condition for muscle growth. We can naturally draw the following conclusion: There must be a training method that can make the muscles receive the strongest load from training and thus obtain the fastest growth. This is why the power factor training method was born.
The following explains the principle of the power factor training method with the principle of half-movement exercises.
Take the bench press as an example. The minimum range of bench press strength is the few inches when the barbell is lifted from the chest, and the maximum strength is the few inches when the bench press is about to be completed. Under the traditional training method, an athlete with a maximum weight of 200 pounds on the bench press can actually lift a barbell of up to 365 pounds. Traditional training method, full range of exercises, only mobilized part of the muscle fibers to lift 200 pounds of weight. Once he started to perform small bench press exercises with a maximum weight of 365 pounds only within the maximum strength range, and able to mobilize as many muscle fibers as possible to participate in the effort, his strength and muscle circumference increased rapidly. If the power factor is not calculated, we cannot accurately reflect the substantial increase in training intensity with numbers.
Leaving aside academic research, from a common sense point of view, practicing to exhaustion in the range of maximum strength is much more intense than practicing in the range of minimum strength. The more weight you use, the more muscle fibers that participate in the exertion, and the more work the muscles do. Furthermore, the recovery time of this kind of high-intensity training is also longer. The reason is simple. The combination of heavier exercise weight and higher strength will inevitably cause fatigue of deeper muscles.
Special training methods can produce special training effects. This is the most basic causal relationship between training and muscle growth. When you exercise in the range of maximum strength, the effect of muscle growth is very obvious. This is directly proportional to the load placed on the muscles during training. On the contrary, if you do exercises with sufficient range, the training effect will be divided into two parts: muscle mass and strength and flexibility. As a result, the speed of muscle growth is significantly slower. It should be clear that sufficient motion range is not a necessary condition for muscle overload, and overload is the only factor that promotes muscle growth.
Basic concepts of power factor training method: time and power factor
The weight used for exercise is a very important factor for muscle fibers to participate in the exertion process, and another equally important factor is the time spent on exercise. The time mentioned here is not the time used for a single set of exercises, but the time used for all the exercises of a certain muscle group and the time used for the entire training session. Because this is the area where the power factor plays a role.
If the efficiency of muscle work is the only factor that affects muscle growth, then it is very important to learn how to calculate the muscle workload for each exercise and each training session. In this way, you can use precise numbers to compare the load of each training session, the workload of the muscles, and the overall training effect.
You must learn to calculate your own power factor. The calculation is simple, but it is very important, because it determines whether you can grow blocks. Divide the total weight used for training by the training time to get your training power factor.
A good way to test the effectiveness of training
So far, the only way for bodybuilders to measure training is by “feeling.” When other conditions (rest, nutrition, etc.) are the same, if you lift some weight or feel particularly tired after a training session, and the congestion is particularly good, you will feel that this training session is more rewarding than before. But this is a rough and subjective estimate after all, not a precise reflection of mathematics. After checking the power factor, you immediately know whether you have lifted more weight in a certain period of time than in the last training. Calculating the power factor is the most effective way to measure your progress. By calculating the power factor, various bodybuilding theories and training methods can be unveiled; how much work does the muscles do? Does this training method grow stronger? How much can it grow? How fast? More meaningful, all The factors that promote or hinder muscle growth can now be quantified. You can accurately and objectively measure and compare the effects of training more or less, light weight or heavy weight training, and see how the length of the training session and the number of rest days between training have any effect on you. In bodybuilding training, weight training and any other form of strength training, this rapid and accurate assessment can play an inestimable role.
The mystery of power factor training to promote muscle growth
The power factor training method requires the body to provide a lot of energy to the muscles in a short time. The energy in muscles is stored in the form of glycogen, and the amount of glycogen stored determines the ability of muscles to contract. When the glycogen in the muscle is exhausted, the muscle contraction stops. However, it is precisely because the glycogen in the muscles is exhausted that the body can be forced to improve the muscle’s ability to store glycogen and achieve the purpose of “super compensation”.
Bodybuilders can increase the ability of muscles to store glycogen to twice that of ordinary people. With more glycogen, the ability to train for longer periods of time with higher intensity (a necessary condition for stimulating muscle growth) also improves. At the same time, the increase of glycogen storage in muscle can also promote the increase of muscle circumference. This is also the reason why bodybuilders can further increase the circumference of their flesh and blood by ingesting a large amount of carbohydrates before the competition.
Another reason why the power factor training method can promote the increase of muscle circumference is that it promotes more blood flow into the muscles of the training site and generates more capillaries. In addition, it can also increase the natural secretion of growth-promoting hormone, which is another important reason for promoting muscle growth.
Whenever an innovation causes earth-shaking changes, it will be considered revolutionary. The power factor training method is like this. It successfully applies precise mathematical calculations to the field of fitness and shows that training within the maximum range of strength is extremely effective. It provides a new, exciting, and excellent alternative to traditional training methods. I believe that future bodybuilders and all athletes engaged in strength training will widely use this training method.