The neurological carryover training (NCT) method, developed by Paul Anderson, is an effective technique for increasing strength using partial range of motion progressions.

Core Principle: Start with a weight 20-30lbs above your current maximum, performing partial movements that gradually increase in range over time.

Historical Context: Anderson pioneered this method by digging a hole and placing loaded equipment above it, gradually filling the hole to increase range of motion.

Why It Works:

1. Provides controlled overload for neural and muscular adaptation
2. Accumulates high-volume exposure to heavy weights
3. Reduces Golgi Tendon Organ inhibition
4. Builds psychological comfort with heavier weights

Implementation Guide:

1. Establish your current maximum lift
2. Calculate working weight (7-10% above max)
3. Begin at top 1/3rd range of motion
4. Plan 8-12 week progression
5. Perform 2 working sets per session
6. Progress through positions until reaching full range

Sample Weekly Structure:

• Session 1:

  • NCT progression
  • Bottom range work
  • 3 targeted muscle exercises
  • Back work

• Session 2 (72h later):

  • Strength-skill work (80-85% max)
  • Weak point exercise
  • 3 targeted muscle exercises
  • Back work

Progression Example (425lb working weight):

• Week 1-2: Position 1 (14-16 reps)
• Week 3-4: Position 2 (10-12 reps)
• Week 5-6: Position 3 (5-7 reps)
• Week 7-8: Position 4 (4-5 reps)
• Week 9: Position 5 (3 reps)
• Week 10: Full range (1 rep)

Best suited for deadlift, squat, and bench press. Allow full recovery between sessions and focus on one lift per training cycle.

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