The 1-6 Method: Behind the Block Team

This is the last block of 2021! We are going to close out the year with an intensification block. The focal point of this block will be the 1-6 Method. We have done this before, however, with this version we’re using accommodating resistance (chains). The idea is that we use heavier weights (1 rep) to potentiate (activate) more motor units and muscle fibers for lighter weights (6 reps). 

With this version of 1-6, we want to promote higher recruitment from the 1 rep. We can accomplish this by using accommodating resistance that will bring greater motor unit recruitment. The premise behind accommodating resistance is that there is an exponential increase in weight as we go through the concentric portion of a lift. Meaning the weight increases as we get closer to the top, this will recruit more motor units and greater potentiation. 

What this accommodating resistance does is allow us to accelerate through the strength curve. As we get closer to the top concentrically, we have more mechanical advantage. If we were driving with as much force and intent as possible through a lift the barbell would jump out of our hands. We organically need to slow down in order to prevent the barbell from jumping off our body. With accommodating resistance we can accelerate through the entire movement without having to worry about slowing down. The exponential increase in weight leads to a natural slowing down of the movement, so we can continuously drive through the strength curve. 

The end result? We recruit more muscle fibers and get more from the movement. We in turn parlay this increased recruitment to the lighter set of 6 reps to get a better return from that set. With this version of 1-6, we accommodate resistance with the 1 rep and take the accommodating resistance off for the 6 reps. The body will be more familiar with the exponential increase in weight with the lighter set of 6 and recruit more motor units in response. As we get to the heavier sets we will have more available motor units and better performance. 

Intent with every lift is important, the harder we exert during a lift the more we get from that lift. If we can trick the nervous system to recruit harder we can get more value. Accommodating resistance combined with regular resistance can create a robust response relative to just going straight resistance. 

The most important thing with Intensification blocks is to find creative ways to increase nervous system output. We can utilize a multitude of options, but the premise is that we increase stress through intensity. Methods that increase force or velocity are the central theme behind how we can get more than just lifting ‘heavy’.