Plateau Busting Training Principles

[xxplosive]

I can say that as long as I am eating enough protein, staying consistent etc, I dont really plateau and continue to add weight or reps from one workout to the next.

Few principles I have made a staple:

1) Full Range of Motion - I give myself a bit of leeway in this regard in that since I train with maximum intensity and to failure, it's tough to keep a full range of motion on the last of a low rep set when you're aiming for strength/power. That said, the next workout or two I am able to see these same reps at full range, while I struggle onto heavier reps. I think to avoid a full range is to not activate all the fibers possible in a muscle at its largest state - the eccentric phase.

2) TRAIN TO FAILURE - I simply cant understand the argument NOT to if your goal is to make the most gains in size/strength.

I want to clear up a common misconception about the context of "Failure", as I believe many mistakenly shy away from this method for fear of injury. "Failure" does not mean you lift much heavier than you are capable of and overexert yourself for low reps- it simply means picking a weight that for YOU at that desired rep range, will be a struggle to finish the LAST set, or unable to. Unable meaning you fall short 1-3 reps.

In my experience, doing this and rebuilding correctly, I am guaranteed to do at least 1 more rep the next time I do that workout.

3) Compound Lifts = Lower (6-10) Reps/More Sets
Iso Movements = Higher Reps (8-15)/Fewer Sets

My reasoning behind this is that with compound movements, you're gonna be using some heavy weights, and its just not safe to jump right into working sets. The heavier your working sets, the more "warm up sets" you will need to do. Not only is this safer, but you will end up lifting more by your latter sets by letting your muscles acclimate to the heavier weights.

As for iso movements and smaller muscles... I'll admit I go by reading my body and doing 5 reps of any weight dumbell curl, 8 calf raises, etc just doesnt feel like it does anything. Youre generally not using incredible weight poundage so the number of reps needs to increase to reach the loads on compound lifts

4) Lift EXPLOSIVELY

Meaning contract hard and fast- its not a secret that heavier weights and short bursts recruit and stimulate Type IIa muscle fibers, nor that those types of muscle fibers have the highest propensity for growth.

I am NOT advocating poor/sloppy technique for the sake of speed/aggression, but power/strength/size go hand in hand if you're taking in enough calories, and I personally have never seen or known anyone huge and powerful using slow, overly controlled movements.

The NFL is full of DL and LB's who if they CHOSE to pump themselves full of deca,dbol, adrol, high dose test and 10iu's of gh, cut back on the high intensity conditioing and ate 500-600g of protein a day, could IMHO step on stage and compete.

I can guarantee you they are not doing slow reps (though many of them have already built a great base by the time they're in the league and focus more on balance/speed).

 

[01dragonslayer]

Great article. Many good tips to bust through a sticking point. Thanks XXP.

 

[01dragonslayer]

I might add also....what I have noticed too that when I get in a rut and I'm stuck I have learned to change up my routine. Shock your muscles into a different ROM add some different movements for a week or so then go back to original exercises that were keeping you stagnate.

 

[xxplosive]

I might add also....what I have noticed too that when I get in a rut and I'm stuck I have learned to change up my routine. Shock your muscles into a different ROM add some different movements for a week or so then go back to original exercises that were keeping you stagnate.

Thank you for your input ds, very true.

Absolutely, cycling your number of sets/ranges is great for shock and change... The only reason I didn't include that is because although very effective and will likely exponentiate your lift gains, I have found that these 4 principles alone all but guarantee you will lift more the next time you workout, provided rest/nutrition are where they need to be.

For those who don't know, set/rep cycling means you do a rotation that looks like:

Weeks 1-2: 3 sets/10 reps
Weeks 3-4: 4 sets/8 reps
Weeks 5-6: 5 sets/6 reps
Weeks 7-8: 6 sets/4 reps
Weeks 9-10: 2 sets/12-15 reps

**Personally, I think if you are continuing to get stronger each workout at a certain rep/set range, keep going with it until you stall out. You will make you greatest strength/power gains in your low rep/high set weeks, so don't be shy about remaining there longer if you're getting stronger with each workout.

And if you REALLY wanna throw some Montreal Steak into your rotation, you will add eccentric training for 1-2 weeks, but that's a whole other topic.

 

[ketsugo]

Actually great post but change is most important not doing same thing . The body operates on principle of homeostasis. Therefore you don’t do same day in and out . While yes heavy weight builds certain fibers . It is also recently been validated in many of the first actually bodybuilding studies not fitness or exercise. That duration of a repetition or set creates hyperplasia or fiber splitting . Meaning super slow repetition not explosive . Both methods produce size . Therebye providing another means of change . The only way to create growth or progress is to change how you attack your body .

 

[xxplosive]

Actually great post but change is most important not doing same thing . The body operates on principle of homeostasis. Therefore you don’t do same day in and out . While yes heavy weight builds certain fibers . It is also recently been validated in many of the first actually bodybuilding studies not fitness or exercise. That duration of a repetition or set creates hyperplasia or fiber splitting . Meaning super slow repetition not explosive . Both methods produce size . Therebye providing another means of change . The only way to create growth or progress is to change how you attack your body .

Real heavy/intense slow reps ARE explosive- they just look slow even during explosion because its not physically possible to move that high of a % of your max weight load fast.

When I was talking about "slow" reps, I meant ultra controlled, lighter weights being moved in that manner that could easily be done with more force. I NEVER leave force on the table in my last set or two of a given exercise.