MOST COMMON question about Sheiko System

Many people asks me (knowing that I'm a huge beliver in Sheyko methods and ideas) this question:

starting from that point (found in this forum) abuot intensity:

Maximum strength increases are achieved with loads between 91-100%. Little skeletal muscle hypertrophy occurs and strength growth is primarily the result of consolidation of the neuromuscular system. The amount of strength improvement decreases with decreasing intensity: however, the growth of muscle mass increases.



If, like many authors showes, maximum increases in Strength are achived with load between 90 and 100% why we should touch 90% lift so rarely, if never?

This question came to me also friday at a lesson in Turin University of Sports.

It would be nice to read the opinion of Boris abuot it.

Interesting topic. I was reading this interview with Italian strength coach Carlo Buzzichelli, where he talks about Sheiko's training.
Starts about 1/3 of the way down the page, http://bretcontreras.com/an-interview-with-carlo-buzzichell/.
According to this article Sheiko's programming utilizes extrapolation.

"ability of the nervous system, on the base of the existing experience, to adequately solve newly appearing problems. Therefore the organism of the athlete masters the specific technique with different weights, and acquires the ability to correctly carry out exercise with significantly higher weight”."

He goes on to say...

"It’s been proven by eastern European powerlifters (the strongest in the IPF federation, the largest and not so geared federation in the world) that mostly explosively lifting loads between 70 and 80% of 1RM (what’s called “Zone 3” in Soviet literature or “Zone 4” in Sheiko’s own scale) with perfect technique and no sticking point gives the highest transfer for 1RM loads improvement, especially in the medium and long term."

I am sure some others can offer input

It is true that strength grows in this zone. However I have a two comments about this.

1) You greatly increase the chance of injury when lifting above 90% on a regular basis, your recovery from workout to workout is impaired, and your mind will tire quickly.

2) The variation of the main movements is not only a means to improve different aspects of the lift, it is also a trick. We deceive our brains. For example,

    * a 75% deficit deadlift is more than a 75% conventional deadlift.
    * bench presses with chains at 80% are more than 80% (if you add 80% plus chains) but your mind still thinks it is 80%
    * deadlifts with one or two pauses at 80% are actually more than 80%