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About Rich Ruffing
Expertise
I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience
I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials
I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > neural adaptations training
Expert: Rich Ruffing
Date: 8/10/2008
Subject: neural adaptations training
Question
Hi, I've read an article that said if I use low reps and high weight, I won't be gaining much in muscle mass but will gain in strength. And this type of training was called neural strength training. But is there a limit in which neural strength training cannot make you stronger anymore? Is it possible to have reached my neural adaptations' peak and the only way to get stronger is to gain muscle mass (so i have more potential to produce more power). My main concern is my bench- I am 5’ 10”, weigh 150lbs and max out 255lbs on the bench, and I feel like I can’t improve my bench unless I gain weight/muscles
Answer
Hi Peter. The key to what you refer to as "neural strength training" is to rotate your major lift every 3-4 weeks or so. For a more advanced lifter this may be every two weeks. You can increase bench press performance indirectly by working on other major lifts. Low rep training is also very taxing on the central nervous system , so you should plan in a deload week every four weeks or so.
I can not imagine that you've reached your potential with the bench press. Your best bet might be to follow some conjugate type of program where you're working on different methods of strength training within the same program: max effort (1-5 reps), dynamic effort (loads of around 55-65% of your 1 rep max performed for speed for about 3-5 reps) and repeated effort (used to build up the cross sectional area of the muscles) methods.
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