PTP (Post Tetanic Potentiation) or PAP (Post Activation Potentiation) is based on the manipulation of our nervous system to increase performance/output during training, “muscularly” speaking…It’s also included in the 1-6 training method (used by many weight lifters).

What does this mean?

SEE ALSO: WHAT TO DO WHEN YOU RUIN YOUR DIET?

Imagine that your nervous system is a relatively modular highway system. You could add or remove lanes at certain times of the day according to traffic. PTP will take advantage of this characteristic thanks to the premise that after an overload (on the nervous system), the connection will be more potent/efficient, so to guarantee better performance (regarding contraction and strength).

RELATED: SHOULD WE DO FASTED CARDIO? NO!

From a concept to a practical standpoint…

The easiest way to implement this method (PTP) is by using the 1-6 principle. It has 4 phases:

– Overload – 1 REP with as much weight as possible
– Rest – around 2 min
– “Normal” work- 6 REPS with adequate weight
– Rest – around 2 min and restart

SEE ALSO: GUILHERME’S 10 WEEK TRANSFORMATION

You’ll note that this contrast will allow you to increase the load in the third phase, compared to the load that you would normally use for that target number of reps (6). This doesn’t mean that this is the only way to use this method, but the principle remains. Using overload/normal work relationships like sets of 3-5, 2-8, or even combining different exercises within the same muscle group, will allow you to increase load on the higher rep set.

Training routine examples:

Chest and Back:
– Weighted Pull Ups, 3 sets of 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 minutes
-Barbell Bench Press, 3 Sets 1-6 (same as above),rest 2 min
– Seated Cable Row, 2 Sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
-Incline Barbell Bench Press, 2 Sets 1-6 (same as above), rest 2 min

Legs:
– Barbell Squats, 3 Sets 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 min
– Leg Curl, 3 sets 1-6 (same as above), rest2 min
– Trap Bar Deadlifts. 2 sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
– Standing Calf Raise, 2 sets 1-6 (same as above), rest 2 min

Arms:
– Scott EZ Bar Mid-grip Curl, 3 sets 1-6 (translates into 6 total sets, 3 sets of 1 rep and 3 sets of 6 reps), rest 2 min
– Close Grip Bench Press, 3 sets 1-6 (same as above), rest 2 min
– Standing Medium-grip Barbell Curl, 2 sets 1-6 (translates into 4 total sets, 2 sets of 1 rep and 2 sets of 6 reps), rest 2 min
– V-bar Triceps Dip, 2 sets 1-6 (same as above), rest 2 min

RELATED: THE BEST WAY TO CONTROL HUNGER!

Even though it isn’t the most practical training method, you’ll see yourselves full of plates (weight) on certain exercises. It has many benefits like performance and muscular endurance improvement! It’s a great tool to finally hit your goals and discover new horizons!

Give it a try!