Resistance Training Series - Keys to Explosive Gains 2
In the first Keys To Explosive Gains installment, I discussed the absolute need for and value of variation as an integral factor in any successful personal training program.
I am going to follow that up with another topic that has frustrated many a young aspiring bodybuilder.
This article is going to discuss plateauing in great detail and further reinforce one's understanding of the importance of variation as a part of one's training program.
The International Fitness Professionals Association defines plateauing as "the point in training at which one no longer sees improvements from one's current exercise routine; maintaining one's muscular size, strength, and/or athletic performance in spite of increased training efforts.
" Plateaus had proven extremely tough to overcome in years, and perhaps decades past; however, in our ultra-modern era, training technique and method has become so scientifically targeted and understood, that there is really no logical reason for anyone to be stuck at an impassible plateau.
There are several options here off the top of the head: · Variation-There's that word again.
Variation in a program needn't be scrapping the routine and starting from scratch.
Something as simple as grip or hand placement during an exercise is a variation that will result in the same exercise hitting the intended muscle in a different way (the stimulus changes).
One can also change the order of the exercises performed in the training session.
Altering intensity also changes the exercise stimulus and can result in additional gains.
One can alter the intensity of his individual training session by performing explosive sets, perhaps, as the last sets of the day, or may choose to open with explosive sets at the next training session.
· Explosive sets-An explosive set refers to the increased speed at which a particular exercise is performed for one set; also referred to as ballistic training, this sort of explosive technique should be used only by experienced exercisers as there is an elevated risk of injury.
The caution here is to be sure not to try to explode through repetitions at a resistance that one normally works out with.
Drop the resistance at least 15-20 percent initially and utilize an abbreviated set in order to see how it feels.
The number of repetitions used is relative to one's routine.
The objective is to achieve explosive and full muscular contraction.
One additional safety note: if performing biceps curls or skull crushers, be careful not to crack yourself in the forehead! Almost forgot...
the explosive happens on the exertion phase of the movement...
not on return.
· Pyramid sets-For increased strength gains and hypertrophy, start heavy and progress to light, or vice-versa.
Regardless of the exercise used for a pyramid set, begin with a resistance that one can perform for 4-6 good repetitions.
Decrease the resistance to perform the next set of 7-10 repetitions in the pyramid (the last couple of reps should be moderately difficult).
Decrease the resistance yet again to perform the last ascending set of 11-15 repetitions.
This completes the ascending set of the pyramid.
Perform one additional set of 11-15 reps at current resistance.
Increase the resistance to perform 7-10 reps; then increase the resistance again to complete the last set of the pyramid with 4-6 good repetitions.
The techniques I listed above can be used to influence the training effect of individual exercises, but are, with the exception of variation, intended only for experienced exercisers as the risk of injury is increased.
There are several other training systems and techniques that can be extremely helpful in avoiding the dreaded plateau, one of which is to employ drastic intensity variations in every training session.
In other words, one could go heavy resistance (lower reps and more rest between sets) on day one, and then go lighter resistance (more reps and minimal or no rest between sets) on day two, and then back to heavy on the next training day, and so on.
There are literally so many different tactics one can use to avoid a plateau that I cannot adequately cover them all in one article.
Keep in mind that the simplest strategy and the one used perhaps more than any other is variation.
Keeping the body off balance is the objective.
As long as the training stimuli change periodically, one will never encounter a plateau that can't be overcome.
I am going to follow that up with another topic that has frustrated many a young aspiring bodybuilder.
This article is going to discuss plateauing in great detail and further reinforce one's understanding of the importance of variation as a part of one's training program.
The International Fitness Professionals Association defines plateauing as "the point in training at which one no longer sees improvements from one's current exercise routine; maintaining one's muscular size, strength, and/or athletic performance in spite of increased training efforts.
" Plateaus had proven extremely tough to overcome in years, and perhaps decades past; however, in our ultra-modern era, training technique and method has become so scientifically targeted and understood, that there is really no logical reason for anyone to be stuck at an impassible plateau.
There are several options here off the top of the head: · Variation-There's that word again.
Variation in a program needn't be scrapping the routine and starting from scratch.
Something as simple as grip or hand placement during an exercise is a variation that will result in the same exercise hitting the intended muscle in a different way (the stimulus changes).
One can also change the order of the exercises performed in the training session.
Altering intensity also changes the exercise stimulus and can result in additional gains.
One can alter the intensity of his individual training session by performing explosive sets, perhaps, as the last sets of the day, or may choose to open with explosive sets at the next training session.
· Explosive sets-An explosive set refers to the increased speed at which a particular exercise is performed for one set; also referred to as ballistic training, this sort of explosive technique should be used only by experienced exercisers as there is an elevated risk of injury.
The caution here is to be sure not to try to explode through repetitions at a resistance that one normally works out with.
Drop the resistance at least 15-20 percent initially and utilize an abbreviated set in order to see how it feels.
The number of repetitions used is relative to one's routine.
The objective is to achieve explosive and full muscular contraction.
One additional safety note: if performing biceps curls or skull crushers, be careful not to crack yourself in the forehead! Almost forgot...
the explosive happens on the exertion phase of the movement...
not on return.
· Pyramid sets-For increased strength gains and hypertrophy, start heavy and progress to light, or vice-versa.
Regardless of the exercise used for a pyramid set, begin with a resistance that one can perform for 4-6 good repetitions.
Decrease the resistance to perform the next set of 7-10 repetitions in the pyramid (the last couple of reps should be moderately difficult).
Decrease the resistance yet again to perform the last ascending set of 11-15 repetitions.
This completes the ascending set of the pyramid.
Perform one additional set of 11-15 reps at current resistance.
Increase the resistance to perform 7-10 reps; then increase the resistance again to complete the last set of the pyramid with 4-6 good repetitions.
The techniques I listed above can be used to influence the training effect of individual exercises, but are, with the exception of variation, intended only for experienced exercisers as the risk of injury is increased.
There are several other training systems and techniques that can be extremely helpful in avoiding the dreaded plateau, one of which is to employ drastic intensity variations in every training session.
In other words, one could go heavy resistance (lower reps and more rest between sets) on day one, and then go lighter resistance (more reps and minimal or no rest between sets) on day two, and then back to heavy on the next training day, and so on.
There are literally so many different tactics one can use to avoid a plateau that I cannot adequately cover them all in one article.
Keep in mind that the simplest strategy and the one used perhaps more than any other is variation.
Keeping the body off balance is the objective.
As long as the training stimuli change periodically, one will never encounter a plateau that can't be overcome.
Source...