If you’re like everyone else then you picked out a lifting program, you decided that you want to get jacked.
You finally hit a wall and you have decided that you’re going to fix it.
This article will give you 5 ways to fix your dull training program.
That means 5 solutions to your problems.
1: Add more volume
The first solution is a simple one.
Add more volume.
Volume over time will lead to you getting stronger.
Getting stronger on bodybuilding rep ranges 8-15 reps will help you build muscle faster.
If you’re currently doing 3 sets of 10-12 reps, consider doing 5 sets of 10-12 reps.
Add volume on each exercise.
Lift the heaviest weight possible for the target number of reps.
When you’re following a high volume program you will want to increase the weight.
Only increase the weight if you can complete the target reps.
Sometimes when you do 10 sets of incline bench press you will be tired halfway through.
This is why you need to use a weight you can do for at least 15 reps.
Then you do 10 sets of 12-15 reps.
This will give you the workload you need to build muscle and get stronger.
2: Add intensity:
Let’s say you’ve been doing volume training for a while and you’ve reached a plateau.
The obvious answer is to increase the intensity.
If you’ve been doing 5-10 sets of 10-15 reps switch to 3-5 sets of 6-8 reps.
When you increase the intensity and the weights, you’ll target different muscle fibers.
Heavy intense training creates the “power” look and helps build dense muscle.
You can always tell if someone trains heavy by their muscle density.
The heavy weight will allow you to do more muscle damage which will help it come back stronger.
When you’re training for intensity you need to make the last heavy set of 6-8 reps count.
That last set is the most important 1.
The goal on the last set is to get 6-8 hard reps.
These need to be difficult to complete.
If you’re breezing through high intensity workouts you’re doing it wrong.
You need to remember that the money is in the last hard intense set.
This training style was made famous by Mike Mentzer and Dorian Yates.
Another point to remember is to not waste too much energy on your warm up sets.
If you waste a lot of energy on the warm up sets you won’t have much left over for the heavy intense sets.
3: Do high rep sets after heavy sets
You know what’s hard?
20 rep squats.
What’s harder than 20 rep squats?
Doing 20 rep squats after heavy sets of squats.
If you train high reps of the same exercise after a heavy set you will build more muscle.
Ever since I started doing this my muscles and lifts improved.
The key here is to do this with the big compound movements.
It would be hard to do a set of 20 with dead-lifts, but if you have the courage I suggest you do it.
This is very effective with squats, and with bench press.
Work up to your heavy set and then do 3 back off sets of 20 reps.
You want to aim for 20 continuous non-stop reps.
If you can do that you’ll pump the muscles full of blood and you’ll get a great pump.
I encourage you to try this out and see what I am fussing about.
20 rep squats have been done by the greats for years.
The only modern day bodybuilder who I see consistently doing 20 rep squats is Stan Efferding.
Efferding was recently on Shark Tank and he is jacked and shredded.
If 20 rep squats are good enough for him they’re good enough for me.
That’s when I accepted that high reps with heavy weights builds bigger muscles.
4: Add Barbell Complexes
Barbell complexes are the most underutilized fat burning exercise.
If you want to drop body fat fast you need to start doing barbell complexes now.
To do a barbell complexes you load up a barbell with a 25 lb plate on each side, just the barbell if you’re a girl.
You will perform 5 exercises for 8 reps back to back with no rest.
Do this for 3-5 rounds for maximum benefit.
Sample Barbell Complex:
- 8 hang cleans
- 8 front squats
- 8 Romanian dead-lifts
- 8 bent over rows
- 8 upright rows
This barbell complex is simple but it will kick your ass.
Don’t load up the barbell with heavy weight here.
The goal is to get 5 rounds of 8 reps with each exercise non stop.
Rest 1 minute if you want even better results.
If you’re a beast rest 45 seconds.
People always think barbell complexes are easy until they have to do one.
You have to realize that barbell complexes are for fat loss, and use the tool accordingly.
When you’re more advanced you can do strength complexes but that’s another article for another day.
This shouldn’t take more than 10 minutes to do.
It usually takes me 7-8 minutes to finish the complex.
When you first start doing complexes your forearms will burn and you’ll need to rest a minimum of 90 seconds.
I’ve seen the biggest toughest guys need to rest on this exercise.
Keep your ego at home for this one.
5: Don’t switch programs every month
When Arnold said to shock the body he didn’t mean to switch programs every month and develop add to programs.
When you start a training program or system, you need to give it a fair chance.
The only way for you to have any success is if you allow the program to develop and you assess your results.
If you do the Bulgarian System, Conjugate Method, or Wendler 5-3-1 you need to give each program a fair chance in order to see maximum benefit.
If you keep switching the 3 back and forth you won’t make the gains you should have made.
Instead, you need to give a program a minimum of 90 days before you say it doesn’t work.
Keep your mind focused on your workouts and your diet.
Don’t read contradicting information either.
If you’re doing 5-3-1 don’t read a bunch of info on the Conjugate Method.
Reading contradictory information will hold you back a lot.
Stick to the program you’re currently doing and see it through the end.
Thank you for reading.
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