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Need a Power Boost? Try Postactivation Potentiation!

Utilize This Method of Training To Increase Your Power During Your Lifts, Even When Fatigued!

Posted by Mark_Gilbert - July 10th, 2014

Postactivation Potentiation is a fancy word made up by geeky muscle scientists. It basically refers to a little-known method to boost your explosive power. Several decades ago, some coaches noticed that if they had their athletes do several very heavy, very low rep sets of squats before they competed, they could increase their explosive power and thus their performance. Several studies have been done over the years and not all of them have supported the effectiveness of this technique. I’ve reviewed a few of them and I think the reason for some of the negative results is that some of the testing was done in untrained people.


One of the best studies on the subject showed that occasional gym-goers don’t really respond to this technique but well-trained power athletes get a significant boost. The results of this study in the Journal of Strength and Conditioning Research showed that if trained athletes did 5 sets of 1 rep at 90% of their one-rep max, 5 minutes later their muscles were able to develop more power. When they were tested 18.5 minutes afterwards, they had an even greater effect! Recently, a study has shown that this effect even works at the end of a long workout – simply do a heavy power exercise before doing a set of a related movement and your muscles will produce more power even when you’re fatigued.

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So this definitely qualifies as a legitimate technique to increase muscular performance and workout intensity. The best way to do it is probably to start with a thorough warm up, followed by a few sets of your 1 rep max on whatever exercise you’re focusing on (always use a spotter) and then your traditional higher rep sets. I would advise that you should only do this once or twice during a six to 12 week training cycle to avoid overtraining or injury.


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Brolle81
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Cool stuff I need to try this out while doing deadlifts 

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test 2

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