Potentiating Working Sets for Strength Gains

Post-activation potentiation is a concept that coaches use to promote a transient performance increase in power movements subsequent to a strength movement. Complex or Contrast training was developed based on this phenomenon. To derive the benefits of post-activation potentiation, a basic strength exercise is performed with heavy load (e.g., >85% of 1RM) for 1-3 repetitions. This strength set would serve as the “activation” component as the high threshold motor units are stimulated. After a brief rest period, the strength movement is followed up with an explosive movement which takes advantage of the previously activated motor units (potentiation) and thus results in a temporary increase in performance. The strength movement and explosive movement would obviously need to be biomechanically similar to get the most out of the activation. The table below provides examples of good combinations of exercises for taking advantage of post-activation potentiation.

Another useful way to take advantage of post-activation potentiation is for developing strength. We can apply the same principle to our basic strength movements where a near maximal load for a single is followed up with a slight reduction in load for multiple reps. Generally, one will be able to perform a given amount of reps with a heavier load following the potentiation than without having performed the potentiating set first.

As an example, let’s say an athlete was prescribed 80% x 5 sets of 3 reps on the bench press. This athlete would progressively warm up with greater intensity and hit a single at about 95% of 1RM. Then he or she would perform the prescribed sets. This heavy single serves as the activation set to stimulate the high threshold motor units. When weight is reduced to 80% of 1RM, the athlete will perceive it to be lighter now. This will enable 1 of 3 possible effects:

1. more reps to be performed with the reduced load
2. more explosive reps with the originally intended rep range
3. more weight than originally intended (i.e., 85% instead of 80%)

A set would hypothetically look something like;

Keep in mind that high threshold motor units require substantial effort to fully activate. We know according to the size principle that the smallest motor units will be recruited first and will recruit only the motor units needed to accomplish the task. The near maximal set effectively activates the higher threshold motor units; priming them for the next sets. This is why 80% will “feel” lighter in the subsequent sets. Naturally, the greater load used, or more sets performed will result in a stronger training stimulus and therefore greater training effect.