T Nation

1-6 Principle

Hi Guys,

Im getting ready to design my new programme for March, and have decided to complete the 1-6 principle which is

The 1-6 principle was first introduced to me at the National Strength and Conditioning Association Convention in San Diego back in 1991 by coach Dragomir Cioroslan, bronze medalist in the 1984 Los Angeles Olympic Games. This set/rep bracket had been used with great success by elite Romanian and Hungarian weightlifters.

This training system had been known by the ungainly name of the mixed neural drive/hypertrophy program. Of course, knowing how things often work in this business, I half expect Greg Merritt to rehash it in Flex within three months as the “Joe Weider Neuro-potentiation Supermyofibrillartrophic program.” Oh well.

The system is based on the neurological post-tetanic facilitation phenomenon as first discussed in strength training circles by German strength physiologist Dietmar Schmidtbleicher from Freiburg University (in order to be a successful strength coach, you must have an exotic-sounding name). In a nutshell, if you do a 6RM (the maximum load you can lift for 6 reps) load within 3-10 minutes of doing a max single, you can use a greater weight that you could have if you hadn’t done the 1RM set.

For example, let’s say you can normally do 220 pounds for six reps on the incline press. However, if you do a max single four minutes prior to doing your 6 reps?which we’ll say for the sake of argument is around 265?you’ll be able to do six reps at 225-230 pounds. That’s a significant increase.

In fact, many trainees who use this method find that their single poundages improve each wave. In fact, a typical wave for someone who can do 6 reps with 220 pounds on the incline press may look like this:

Set 1) 1 rep with 265 pounds
Set 2) 6 reps with 220 pounds
Set 3) 1 rep with 270 pounds
Set 4) 6 reps with 225 pounds
Set 5) 1 rep with 272.5 pounds
Set 6) 6 reps with 230 pounds

Have anyone on T-Nastion completed this programme?

If you have please reply!

Also last time i did Decline Bench press i completed 5 sets of 5 with 107.5kgs, what would you guys say that my 1 rep max would be?

I was thinking it would be 76.5%(9 rep max) of 107.5kgs which would be 140kgs.

I got this percentage from Charles Poliquin’s modern trends in strength training.

Reply’s welcomed!

[quote]Alphaboy wrote:
Have anyone on T-Nastion completed this programme?

If you have please reply!

Also last time i did Decline Bench press i completed 5 sets of 5 with 107.5kgs, what would you guys say that my 1 rep max would be?
[/quote]

Yes, I’ve tried it and found that it worked pretty well. Don’t ask me for specifics because it was several years ago when this article first appeared on this site.

I also tried it with some of my clients. With some it worked, with others it didn’t. The ones who had problems with it simply didn’t lift more during their 6 rep sets than they did without doing a heavy single first.

Regarding your 1RM, why guess? Just get a good spotter and test it.