The 1-6 Principle
By Charles Poliquin
This training system had been known by the ungainly name of the mixed neural drive/hypertrophy program...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 repsï¿½??which we'll say for the sake of argument is around 265ï¿½??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
This isn't just a parlor trick. The basic premise is to use maximal loads to potentiate the nervous system. Because of this newly increased, more efficient neural drive, you can use a greater load for six reps which ends up building bigger and stronger muscles.
Finnish strength physiologist Keijo H?kkinen has demonstrated in many of his experiments that long-term strength gains are directly related to how much you increase intensity. Therefore, expect to reach new heights in strength gains with this routine since it makes full use of that intensity increase principle.