The Stripping Method For Bodybuilding
The Stripping Method means that you reduce the weight you are using as you fail at the end of a set, so that you can continue to do more repetitions. When you come to the end of a set and cannot do another rep, it means that the muscles are too tired to lift that particular amount of weight, not that the muscles are totally fatigued. If another plate or two is removed, more repetitions can be completed. By taking another plate off, you can keep going even longer. Every time you do this, you force the muscles to recruit more muscle fibre. The Stripping Method was discovered in 1947, by Henry Atkins, the editor of Vigor and Body Culture magazines, who called it the ‘Multi Poundage System.’
The Stripping Method Training Tips
- Use this method only for your last set, not at the beginning of an exercise when you are fresh and strong.
- Since this method necessitates that the changes in weight are made quickly so that the muscles don’t have time to recuperate, having a workout partner ready to remove plates off the bar or move the pin in a machine stack is an advantage. Don’t go too low unless you are training for maximum definition, because you won’t grow by handling weights that are too light.
- Many bodybuilders use this principle in a different way by working their way down a dumbbell rack as they do more sets of an exercise and get more and more tired. A variation of this method is called Running the Rack, in which you do your set with one weight, go to failure, put the weight down and go to the next lightest in line, go to failure, and continue, and continue this process to exhaustion. With or without a training partner, this method can be used to add intensity to your training program. If you have a training partner, you can optimise the intensity by having your partner reduce the poundage of the bar/weight stack quickly so that you can maintain the intensity. Even if you don’t have a training partner, the use of dumbbells can be an effective way to quickly reduce poundages to train to failure using this method. The Stripping Method is one of the Power Training Principles.