Wednesday, May 16, 2012

Plateau – Switch from 5x5

We all reach lifting plateaus.  If we did not, we would all be pushing up thousands of pounds by now.   However, you should not plateau within a specific routine in just a few months.  If you do, then you are trying to increase too much too fast.   Progression is constant, consistent and not meant to take large leaps every week.

As you know from my blog, I am a deep believer in the 5 x 5 program.   In addition, with some variations of each of the key seven moves it should take you several months before you plateau.    However, when you do, you need to refocus for 1-2 months and do another routine.   This challenges and confuses the muscles as they adapt and allows you to continue to make progress.  After 1-2 months, you can switch back to 5 x 5.  

Examples of alternate routines:   5 sets of 3.   This allows you to go heavier and challenges your muscles.    The other alternative I do when I need to change for a month is the 8, 6, 4, 2 routine.   This includes 4 sets.   The first set is 8 reps, then go heavier and get in 6, then heavier and get in 4 and so on.    Both alternate plans use compound moves and you can stay intense.    You are simply changing sets and reps to confuse and challenge your muscles. 

Stay tuned…………

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