At Optima, our unique training methodology involves fatiguing the target muscle to failure through only one set of each exercise. We believe this method to be the safest, most efficient and effective way to train for those with a busy schedule - Our clients see huge results for very little time commitment. 

 

What does Optima training involve?

 

High Intensity - Low volume. 

Research shows that performing one intense set of an exercise can produce the same results as 3 x 10 reps at lower intensity (1); Low-intensity repetitions which do not meaningfully contribute toward developing strength or muscle, are known as junk volume. By eliminating junk volume, you can get the same results in a fraction of the time.

To effectively fatigue the target muscle the exercise must be executed with precision, as generating momentum will cause muscle fibers in surrounding areas to become recruited - decreasing target muscle isolation.​ As only one set is performed per muscle group, each exercise is able to be pushed to maximal intensity as the muscle is not pre-fatigued - fatigue and intensity (velocity) being inversely related. ​

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Time Under Tension (TUT).

Increasing TUT allows for more precise motor control, decreasing the risk of injury. Increased TUT is also shown to be superior for building muscle (2); Using TUT, the muscle has to do more of the work. Muscle fibers are not solely responsible for generating force; ‘series elastic components’ located within the tendon of the muscle also contribute by releasing stored energy (3). Elastic components are involved in the stretch reflex of the muscle, meaning that controlled movement mitigates the contribution of these components, better isolating muscle fibers. 

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Effective Reps. 

Effective reps refers to the concept that the reps which are closest to muscular failure contribute most toward increasing muscle size and strength (4); as muscle cross-sectional area influences its force generating capacity.

Henneman's Size Principle dictates that muscle fibers are recruited from slow (type 1) to fast (type 2b/x) (5) - fast twitch fibers being primarily responsible for gains in size and strength. The combination of high intensity and TUT results in more effective reps per muscle group, isolating the target muscle, allowing for greater recruitment of both type 1 and 2 fibers.  ​​​​