sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?
sorry to pick at your brain....
also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?
The low rep stuff is better for increasing neural activation/stim. It's really more of a purer nervous system training method. You can gain size with it, but you either need to up the frequency quite a bit over what Verkoshansky recommends or increase the number of sets. You can also use it for increasing neural activation (stim) and maintaining (or even boosting) strength at times when you're in more of a peaking phase, as it doesn't involve much microtrauma/time under tension.
damn i forgot to answer this question, but thanks KB for doing so.. ;f
basically what he said, MSEM in it's truest sense I wouldn't do more than twice a week, but, you can easily work up to 1 or 2 heavy singles 3+ times per week if your work capacity/experience is there. I've seen increases in 1RM using MSEM/frequency stuff, so have some others who have tried it. Like KB said, this stuff can have a powerful effect during a peaking phase, which can last anywhere from 4-6 weeks or so, imo.
So ya, stuff like 1x5 or 2x8 will lead to different results than MSEM style lifting. The catch is that 1x5, 3x8, 4x10, 1x20 etc, those set/rep schemes need to exist in order to build a base (hypertrophy, strength), then MSEM / lower rep lifting protocols will be more powerful, and the cycle continues.
pc man
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