Breaking Strength Plateaus
After an initial period of strength gain, you may experience a strength plateau during which your strength level remains the same. Don’t panic! I’ve got good news for you. Appropriate changes in your training protocol usually will enable you to make further progress and attain progressively higher levels of strength. The following four strategies have proven very useful in overcoming strength plateaus.
TRAINING FREQUENCY
As we become stronger, we typically perform more demanding workouts. However, more stressful training sessions may require longer recovery periods for tissue-building to be completed. Consequently, it is often helpful to reduce the training frequency.
For example, if you normally rest two days between training sessions, your sessions may yield better results by taking three recovery days per week. You may make further improvements by exercising the lower body muscles on Monday and Thursday and upper body muscles on Tuesday and Friday.
TRAINING EXERCISES
Because of neuromuscular system adapts to specific movement patterns, it is advisable to change the training exercises occasionally. For example, if progress comes to a halt in the bench press exercise, then bar dip, incline press, or chest cross-over exercises serve as excellent substitutes.
Although all of these exercises target the pectoralis major muscles, the different movement requires different muscle fiber recruitment patterns that may stimulate further strength development.
TRAINING SETS
When strength development reaches plateau, it may be helpful to vary the number of sets performed. If you have been training with multiple sets you can benefit by switching to a single-set program. Conversely, single-set training may benefit from multi-set or super-set protocol. Super-set training involves two or more successive exercises for a given muscle group. For example, a set of tricep extensions followed by a set of bar dips may provide a more effective training stimulus for triceps muscles.
RESISTANCE/REPETION RELATIONSHIP
The neuromuscular system adapts to specific training workloads. Change the resistance/repetitions relationship may therefore be beneficial. For example, if 8 repetitions with 40 pounds becomes a strength plateau, then 30 pounds for 12 repetitions may produce additional strength gains and further stimulate muscle development.
Although some resistance/repetitions relationships maybe more effective than others, the main objective is to avoid prolonged periods of training with the same workload. Well there you have it. Look for more fit-tips on breaking strength plateaus in an upcoming issue of Healthy Times.
Alphonso Allen is Certified Personal Trainer and Owner of Cre8yurbody Personal Training Studio. He can be reached at (951) 699-7138 or on the web at www.cre8yurbody.com