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WorkoutSystems:The16Method
ByPoliquinGroupEditorialStaff
3/29/20161:21:11PM

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The16Method,whichusesavarietyofrepetitionprotocolstoachieveresults,canproducedramaticincreasesin
strengthandsize.Itisbasedontheconceptofaneurologicalphenomenoncalledposttetanicfacilitation(PTF),which
hasbeenthesubjectofconsiderableresearch.OneoftheearlyresearchersinthisfieldisGermanstrength
physiologistDietmarSchmidtbleicher,probablybestknownforhispioneeringworkinthefieldofpowerdevelopment.
YoucanalsofindadiscussionofPTFinRogerEnokastextbookNeuromechanicsofHumanMovement,4thed.
(HumanKinetics,2008).

Insimpleterms,PTFdescribestheprocessbywhichamorepowerfulmuscularcontractionisachievedifthat
contractionisprecededbyastrongmuscularcontraction.Forinstance,RussiasValeriyBorzov,whowongoldmedals
inthe100mand200msprintsatthe1972Olympics,usedposttetanicfacilitationforhislegsbeforesprinting.

Thebasicpremiseofthe16Methodistousemaximalloadstoincreasetheactivationofthenervoussystembefore
performingsetsofhigherreps.Theresultisthatyouwillbeabletouseheavierweightsinthose6repsets,whichwill
enableyoutobuildbiggerandstrongermuscles.

Anotherbonus:Thesystemtapsintothehigherthresholdmotorunitsresponsiblefortheproductionofexplosive
strength,soitsgreatforathleteswhowanttogainweightwhileincreasingpower.Assuch,itsidealforwrestlers,MMA
fighters,andathletesingrapplingsportssuchasjiujitsu.

Hereisthegistofthe16Method:Performamaximumsinglerepetition(1RM),rest,andthenperformtheremainderof
theexerciseusingasmuchweightasyoucanfor6reps(6RM).Therestperiodis310minuteshowever,ifyou
choosetoperformsupersets,youwouldspendlesstimepassivelyresting.

Asanexample,letssayyoucaninclinepress220poundsfor6repsand265for1rep.Ifyouperformthat1RMfour
minutesbeforea6RM,youwillprobablybeabletouse225230pounds.Infact,youllfindthatyouwillusemore
weightonthesecondandthird6RMseries(i.e.,waves)inthatworkoutasfollows:

SampleInclineBenchPressWorkout,16Method
Set1:1repwith265pounds Page 1 / 2
Set2:6repswith220pounds
 SampleInclineBenchPressWorkout,16Method
Set1:1repwith265pounds
Set2:6repswith220pounds
Set3:1repwith270pounds
Set4:6repswith225pounds
Set5:1repwith272.5pounds
Set6:6repswith230pounds

Toshowyouhowtousethe16Methodwithsupersetstoreducethetimeofpassiverest,hereisanexampleofaleg
workoutwiththefirstsupersetusingthe16Method:

SampleLegWorkout,16Method
A1.BackSquat,(1,6,1,6,1,6),50X0,rest120seconds
A2.LyingLegCurl,FeetNeutral,(1,6,1,6,1,6),50X0,rest120seconds
B1.BarbellLunge,4x68,40X1,rest120seconds
B2.RomanianDeadlift,4x68,40X1,rest120seconds

Whendesigningyour16Methodworkouts,considerthatthegoalofthisroutineistopromotelargeincreasesin
strengthandinthecrosssectionalareaofthehighthresholdmotorunits.Assuch,youshoulduseitprimarilywith
exercisesthatuselargemusclegroups,suchassquatsandpresses.Also,becauseyouregoingtobedoinga
seriesof1RMlifts,itsimperativethatyouwarmup.Thewarmupshouldalwaysconsistofdoingrepswiththefirst
pairoftheexerciseslistedintheworkout.Ifyouvewarmedupproperly,theresverylittleneedtowarmupforthe
secondpair.Usingtheworkoutexampleabove,yoursquatwarmupmightbe5repsx135pounds,then3x185,then
2x225,beforeyoustarttheworkingsets.

Aswithanyworkoutsystem,whenyoureachapointofdiminishingreturnsyouneedtochangeworkouts.Afourweek
cycleisextremelyeffectiveusingatrainingsplitasfollows:
Day1,Arms
Day2,Legs
Day3,Off
Day4,Chest
Day5,Back

The16Methodisbasedonstrongscience.Giveitatryandyoullbesurprisedathowquicklyyoucanincreaseyour
functionalhypertrophyandpower.

Copyright2016 Backtotop

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