It’s inevitable. You will hit a wall or plateau of sorts on your major lifts. Yes, you can cruise along for a relatively long time adding small amounts of weight each time you perform a lift. The more of a novice you are the longer this period will continue. Enjoy it and take full advantage of “beginner gains”. However, as you become more experienced and your training age increases the jumps in weight will become smaller and smaller until you hit a plateau and your increases start to flat line. At this point, an inexperienced lifter will become frustrated. He or she will continue to try the same weight over and over again until they eke out a rep even if it takes another number of weeks. On the other hand, an experienced lifter will know that this is just part of the game and will strategize and create a game plan of sorts to move past this plateau. In the following sections I have provided some of those strategies along with a few tips for less experienced lifters. Also, note that the major lifts are the bench press, deadlift, squat, and overhead press.
- Note: “Beginners” refers to anyone that is relatively inexperienced with the “big” lifts and also inexperienced with following a structured program. You can be a “beginner” even if you have been working out for years.
- Stick to the 3-5 rule. Perform some combination of 3-5 sets with 3-5 reps.
- Mark Rippetoe’s Starting Strength program is perfect for this. 5 sets of 5 increasing the weight each week.
- Start light. Give yourself time to “grease the groove” and become proficient with the technique of the major lifts. Starting light also allows for more improvement for a longer period of time.
- Small increases in weight. You don’t need to “max” out each week. Increasing the upper body lifts by 5 pounds each week and the lower body lifts by 10 pounds per week is more than enough, if you start light. Increases smaller than this might be even more beneficial.
Strategies for More Advanced Lifters
- Once you have experience with the major lifts and your technique is at least proficient I highly recommend the use of percentages in your program. Are there programs that don’t utilize percentages all the time? Sure, I previously mentioned the Starting Strength program which I love and which also does not use percentages. However, the use of percentages will allow you to have a long term plan and goal.
- The use of percentages ensures that you are continuing along a path that is sustainable for a longer period of time and it also gives you a clear picture of how much you are improving.
- Two of my favorite programs that utilize percentages are Jim Wendler’s 5/3/1 program and Chad Wesley Smith’s Juggernaut program.
Same but Different
- This strategy is probably the most difficult to follow especially if you have an inflated ego which I’m sure is not the case with most young lifters right?
- It’s tough to follow through with this strategy because it calls for completely ignoring the lift you are trying to improve on for a period of time and doing something a little different instead.
- It’s called same but different because in this strategy you will ignore the lift you are trying to improve upon and perform a similar exercise instead. For example, instead of performing the flat bench press you will instead program around the incline bench press. Or instead of programming the back squat you perform the front squat for a period of time.
- This works for two major reasons. One, your mind and body gets a rest from the exercise you have been desperately been trying to improve for a period of time. In my opinion, the mental rest is just as beneficial as the physical one. Two, by working on the same movement just in a slightly different way you are actually working on a portion of the lift that may be lacking and holding you back on your “main” exercise.
- You don’t necessarily have to do the same but different exercise for an entire training cycle but for a substantial amount of time maybe a month or 6 weeks would suffice.
I have personally done and seen this strategy work wonders in a relatively short period of time.
Train Weak Points
- This is not for beginners because everything is a weak point for you. So do everything and do it often. Do not overthink this part of your programming.
- Training Weak points will always be a necessary part of your programming.
- The toughest thing for some people will be realizing what there weak points are. If you are one of the many people unsure what there weak points are try this; think about the accessory exercises, movements, and/or body parts that are your least favorite to execute. Those are most likely your weak points. People avoid doing what they don’t enjoy and most become a weak point.
- If still unsure what your weak points are sit down and evaluate your program. What is missing or what haven’t you done in a while. Take note of the accessory lifts you are doing when your numbers are increasing but also take note of what you avoided when you hit your plateau.
- You can also ask other people. Ask your lifting buddy who sees you perform the lift, ask a more experienced lifter for advice, etc.
- Yes, rest days are important and I know it may strange coming from me, heck it feels weird typing this out. However, rest days are very important if you want to gain maximal strength.
- This article was written to give you advice on increasing maximal strength in your major lifts when you hit a plateau. We weren’t discussing bodybuilding or any other type of training.
- Your body needs to be as fully recovered as possible when strength is the goal.
- If you do something the day before that is going to negatively affect your main lift the next day that is counterproductive to what we discussed in this article today.
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