Stuck on a plateau? Shift up your train­ing to reach new heights

Men's Fitness - - Features -

26 Press the bar faster

More weight isn’t al­ways the an­swer. In a 2014 study, bench pressers who pushed the bar as fast as pos­si­ble made al­most dou­ble the strength gains of an­other group who lifted de­lib­er­ately slowly. (Ob­vi­ously you still need to con­trol it on the way down.)

27 Pe­ri­odise your plan

Been do­ing three sets of ten for­ever? Time to change it up: in a 2004 study, lifters who var­ied their rep ranges reg­u­larly im­proved much more ef­fi­ciently. The sim­plest way to pe­ri­odise your train­ing is to start with three sets of eight for ev­ery lift, adding weight un­til you can’t im­prove ev­ery ses­sion. Then switch to 5x5 and re­peat the process, then go to 5x3.

28 Add vol­ume

Re­ally stuck? Drop the weight and up the vol­ume. For in­stance, if the weight you do three sets of eight with is maxed out, drop it by 10% and go up to four sets with eight reps each. Al­ter­na­tively, add more sets: in a 2012 anal­y­sis, lifters who did eight sets of squats (as op­posed to one or four) out­paced the com­pe­ti­tion over a six-week pe­riod. Some­times, more is more.

29 Change fo­cus

“If you’re get­ting nowhere with one lift, rather than con­stantly try­ing to add weight or vol­ume, con­sider switch­ing your fo­cus to a dif­fer­ent move­ment,” says Adam­son. “If you’re stuck on the mil­i­tary press, for in­stance, do some push presses. Switch back squats for front squats, or dead­lifts for cleans.” The change might bring up lag­ging mus­cle groups and help you push on through.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.