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2005/01/05, 02:14 AM
Ive been doing the standard 3x10-12 reps on everything and I want to do something new I've reached a plateau, give me some ideas! 2 Months ago I was doing tempo work, so maybe something else. And some specific workouts would be nice :)
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2005/01/05, 04:07 AM
switch to 3-4 working sets, 2-3 exercises of 2-8 reps...you can do this in two ways, you can pyramid down, 8,6,4,2 or you cna do 6,6,6,6 or you can do 2,4,6,8...this is going heavy/very heavy....so give yourself plenty of rest...on compound exercises, I'd say 3-5 ,minutes...
What exercises have you done? Switch up exercises...there are many different kinds and variations on the basics...be creative
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2005/01/05, 12:31 PM
Good thinking! Pyramiding sounds likes good. Question for you guys, I know you need to change your workout every couple of months to improve.....but does this mean the type of lifting you do like tempo, pyramiding etc... or if you keep doing the same thing say tempo, but change doing bench press with a bar, and do it with dumbells?
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2005/01/05, 05:45 PM
you can change amount of rest, tempo of the lift, range of motion, etc, you can alter many aspects of your workout...
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2005/01/05, 09:29 PM
Try looking at the Westside Template, a plan like that will increase your strength dramatically.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/01/07, 07:04 PM
At westside, they (almost) always do reps of 3 to a 3 rep max, and then drop to reps of one for a max single on max effort day. However, every week (or two weeks is recommended on a couple elite fts articles) they change their max effort excercise. This prevents you from going stale in one excerise. The best thing i ever did for my parallel squat was not do it for almost 2 months. Just today I did 300 for rock bottom reps, and thats after breaking my collarbone and not being able to lift for 4 months and then returning. I hope to return to my old numbers soon
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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
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