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- 1 1. Constant changes
- 2 2. Time under load
- 3 3. The brain-muscle relationship
- 4 4. Work on weaknesses
- 5 5. Challenge yourself with giant approaches
- 6 6. Review your exercises
- 7 7. Find yourself a training partner
- 8 Say goodbye to the plateau
- 9 Overcoming the plateau
1. Constant changes
Despite the fact that the widespread 4-6 week cycle is still considered the basis of training programs, when you cross the line from an average level of preparation to an advanced one, this rule no longer works. While other, longer, more structured programs make it easier to track progress, they can be quite boring and poorly stimulate muscle growth. A more frequent program change, for example, once a week, will save you from stagnation. The Y3T training system (Yoda Three Training) is a popular training method that involves cycling three different training styles. For example, in the first week you perform heavy basic exercises in the range of 6-10 repetitions, in the second week - basic and isolated exercises in the range of 8-12 repetitions, while the third week involves high-intensity and voluminous exercises in the range of 15 repetitions, and includes dropset and superset. A similar 3-4 week regimen will cause the muscles to grow continuously.
2. Time under load
Too many people in trying to overcome the plateau and find a new stimulus for muscle growth go to training in a low repetition range. However, the opposite strategy will be more effective. The time spent by the muscles under load is an important factor in their growth, which the range of 3-5 repetitions cannot provide. Such tactics will certainly help develop strength, but when it comes to hypertrophy, you must adhere to a range of 15-20 reps. This is especially true for small auxiliary muscles. Based on the previous paragraph, to provide an additional stimulus to the muscles, you can add several highly repetitive approaches to your approaches by force.
3. The brain-muscle relationship
Watching training videos on bodybuilding, you have probably heard the term “ neuromuscular connection ” more than once, but in reality you have never used this principle in your training or simply did not understand it. Neuromuscular communication is one of the most important aspects that separates adults from children. Most top bodybuilders will tell you how important this connection is when it comes to building muscle mass, symmetry and shape. When you exercise, especially working with large muscle groups, you see that more minor auxiliary muscles come into play. Despite the fact that due to this you can lift more weight, this also means that the tension has spread not only to the main muscles, but also to the auxiliary ones, which means less stimulus for growth. You will see how much better muscles will develop if you focus on muscle tension and its maintenance only in the main muscle groups.
4. Work on weaknesses
Weaknesses are what will slow down your progress when it comes to building muscles and increasing working weights. For example, in the case of the bench press, people tend to fail in some phases of the exercise, such as a dead center, fixation in the upper or middle position. If you want to move on, then you need to solve these problems. Identify your weak points or muscles and work them out with additional exercises, approaches and repetitions, and soon you will find that you have overcome your working weights and plateaus.
5. Challenge yourself with gigantic approaches
As in paragraph 2, gigantic approaches are a fantastic and brutal way to hit the muscles and bring them out of hibernation. Giant approaches are such a training method in which you choose a lighter weight (approximately 50-70% of 1PM) and perform three, four or five exercises in a row with or without short rest. Using giant approaches for each muscle group is a rapid and intensive stimulation of muscle growth.
6. Review your exercises
One of the main factors causing plateaus is adaptation. The body just gets used to the exercises and incentives, so it is important to periodically change the usual exercises. Yes, squats, deadlift and bench press are the foundation of almost any training program, but the training world is not black and white. Use other similar exercises, such as front squats, a chest press in a block trainer and a deadlift sumo, or completely new exercises to stimulate growth and avoid adaptation. To break the vicious cycle of muscle addiction, even plyometrics and exercises with your own body weight may be enough.
7. Find yourself a training partner
Despite the fact that self-motivation is an important factor that moves you further, motivation from the outside is no less important. Self-motivation is a tedious process, so a good partner who is ready to express everything to your face or to cheer you up if you fail will help you do some more repetitions, which are so necessary for muscle growth. If you do not have such a partner, just say hello to a simulator neighbor and have a few words with him. Perhaps this will improve the effectiveness of training.
Say goodbye to the plateau
Remember that even the best bodybuilders and just trainers also face the problem of the plateau, but thanks to the right advice, such as you just read, you can minimize the duration of the plateau and maximize progress.