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PROGRESS STALLED? DO THE OPPOSITE

Discussion in 'Training' started by Zillagreybeard, Oct 16, 2020.
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Zillagreybeard
Zillagreybeard
Participant
684 posts
  • Oct 16, 2020
  • 0

There are tons of great training programs, but the best one is probably the one that’s the most different than the one you’re doing now, at least if you’ve stagnated.
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Example: Back in 2005, Chad Waterbury introduced a training system based around doing 10 sets of 3 reps. Not 3 x 10, but 10 x 3. And readers who adopted the program reported great gains in muscle and strength.
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Now, there’s more to the program than the set/rep scheme, but doing 10 x 3 was radically different than what most lifters were used to doing. It presented a new challenge, recruited motor units that had been largely dormant, ramped up force production and, in short, “shocked the system” and triggered new adaptations in size and strength.
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Take a look at how you’ve been training for the past few months. If nothing much is happening or you’re just not feeling excited anymore, do the opposite:
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• Always do 12-15 reps? Then load up the plates and do 3-5.
• Always train heavy for low reps? Then lighten it up and shoot for 60 seconds of time under tension for each set.
• Always use barbells because “free weights are best?” Switch to a mostly machines.
• Always do decline barbell presses? Do inclined dumbbell presses.
• Train 6 days a week using a split? Train 3 full-body. Or vice-versa.
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You get the idea.
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Or just adopt someone else’s program. Sure, the internet experts often advise people to avoid “cookie cutter” programs, but they can be valuable.

Keep Pushing.

Durro
Durro
Participant
136 posts
  • Oct 17, 2020
  • 1

Yes! Excellent get out of the rut! Good post 👍👍

Zillagreybeard
Zillagreybeard
Participant
684 posts
  • Oct 19, 2020
  • 0

Durro, Thanks for the reply.

Keep Pushing.

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