Your body won’t change unless your workouts do. “You need to find new ways to stimulate your body to boost your strength,” says Mark Philippi CSCS, a former America’s Strongest Man. Use Philippi’s techniques to overcome these three common barriers.
Problem
You’re unable to bench more weight Fix it with heavier loads. Try “eccentric lifting,” in which you focus on lowering the weight during a bench press rather than lifting it. Load the barbell with 80-120% of your 1-rep max (for example, 50 to 70kg if your 1-rep max is 60), and take 4 to 5 seconds to lower the weight while keeping tension in your chest. Have your spotter help you press the bar back up as fast as possible, and then repeat. Do 2 to 4 sets of 3 to 5 repetitions each.
Why it works Your body can handle more weight as you’re lowering the bar than as you’re pressing it up. Repeated lowering of a heavy weight will slowly help your body adapt and learn to handle more weight in general. Eventually, you’ll be able to press a heavier load too, says Philippi. The slow lowering also creates a lot of tension in your muscles as they work hard to keep the bar stable. That builds more size.
Problem
Your legs need a boost Fix it with partial reps. Set up a box about 5cm behind your body. As you squat back, sit on the box so your upper thighs are parallel to the floor. Then stand back up. Complete 1 to 3 sets of only 1 to 3 reps each. As you become stronger, use higher boxes and add weight, which creates more tension.
Why it works The box removes all momentum where the lift is most challenging, which forces your muscles to work harder to start back up. And by limiting your range of motion, you learn to handle heavier loads.
Problem
Your programme needs an upgradeFix it with new rep counts. Eliminate the 10-rep, 3-set routines. Follow this 6-week guide using just one of the lifts you normally do.
Why it works Your body quickly adapts to the number of reps you perform, but it takes a while to adjust to the exercises you do (that’s why you can keep using the same exercises). By changing your rep ranges on a weekly basis, you’re gaining benefits from the repeated movements while always pushing your body in new ways—and that helps you increase strength. When you improve in each workout, you add new muscle.
Problem
You’re unable to bench more weight Fix it with heavier loads. Try “eccentric lifting,” in which you focus on lowering the weight during a bench press rather than lifting it. Load the barbell with 80-120% of your 1-rep max (for example, 50 to 70kg if your 1-rep max is 60), and take 4 to 5 seconds to lower the weight while keeping tension in your chest. Have your spotter help you press the bar back up as fast as possible, and then repeat. Do 2 to 4 sets of 3 to 5 repetitions each.
Why it works Your body can handle more weight as you’re lowering the bar than as you’re pressing it up. Repeated lowering of a heavy weight will slowly help your body adapt and learn to handle more weight in general. Eventually, you’ll be able to press a heavier load too, says Philippi. The slow lowering also creates a lot of tension in your muscles as they work hard to keep the bar stable. That builds more size.
Problem
Your legs need a boost Fix it with partial reps. Set up a box about 5cm behind your body. As you squat back, sit on the box so your upper thighs are parallel to the floor. Then stand back up. Complete 1 to 3 sets of only 1 to 3 reps each. As you become stronger, use higher boxes and add weight, which creates more tension.
Why it works The box removes all momentum where the lift is most challenging, which forces your muscles to work harder to start back up. And by limiting your range of motion, you learn to handle heavier loads.
Problem
Your programme needs an upgradeFix it with new rep counts. Eliminate the 10-rep, 3-set routines. Follow this 6-week guide using just one of the lifts you normally do.
Why it works Your body quickly adapts to the number of reps you perform, but it takes a while to adjust to the exercises you do (that’s why you can keep using the same exercises). By changing your rep ranges on a weekly basis, you’re gaining benefits from the repeated movements while always pushing your body in new ways—and that helps you increase strength. When you improve in each workout, you add new muscle.
Source from http://www.mens-health.com.my
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