Heavy Supports Training Routine
Heavy support training is not limited to power-lifters; bodybuilders have been using this technique for years. The reason they do this is because wearing tightly bound knee straps on a squat will offer an inhibitory effect which directly affects the shutdown threshold of all your Golgi Tendon Organs (GTO) found in your tendons and cartilages.
The well-known strength coach Charles Poliquin explains that this tension and stretch receptor located in the tendons can be fooled into thinking the weight is lighter than it is. Charles says the GTO can be raised farther with an 8 second heavy isometric hold.
Whether it is the GTO getting fooled or the increased tendon strength or even the chance that the psychology of lifting a weight that is more than twice your normal weight lifted for that movement, it works. If you have the patience to do a 10-week heavy support workouts you will see a big difference in your mass and strength.
When your knees or your elbows are wrapped Charles says there is a very specific formula that works when heavy support training. He explains that there are 6 specific steps that should be followed in the order listed below:
Set 1: 5 X full barbell squats using about 85% of your own 1RM and then take a three-minute rest.
Set 2: Using 200% of your 1RM you take the weight and only bend your knees for 8 seconds. It is an isometric move so even if your legs are shaking you just have to keep still for 8 seconds.
Set 3: 5X full barbell squats using 85% of 1RM.
Set 4: Using 210 % of your 1RM bend your knees slightly taking the full weight for 8 seconds.
Set 5: 5 X full barbell using squats using 85% of your of 1RM.
Set 6: Using 220% of your 1RM you take the weight and only bend your knees for 8 seconds. It is an isometric move so even if your legs are shaking you just have to keep still for 8 seconds.
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