I hit a plate 40 on bench this week and 2 plates 25 on deadlift. My numbers are increasing pretty steadily but I am starting to reach an equilibrium; plateau. I was doing some research on how to continue through a plateau.
I watched through various videos but this guy summed everyones points up with a short and simple video. https://www.youtube.com/watch?v=sLXmh89iHoM Him and other weightlifters recommend variation in reps, change in workouts, and eccentric overload. Variation in reps helps because it allows for your body to build the stamina it needs. For example, If I just keep lifting heavy weights with low reps, my body is eventually going to get tired. The variation in reps allows me to use different weights, providing for better isolation of certain muscles and helping me overcome a plateau. The second tip is very useful because once you do something for such a long time, you get used to it and it no longer becomes as helpful as it was before. You develop muscle memory which allows for less of a stretch that affects your muscles. With a change in workout, you develop muscles that you previously weren't working, which can help you increase weight on major lifts such as benching or deadlifting. Eccentric is basically the contraction of your muscles in the second part of a certain exercise. For example, if I am curling a dumbbell, the eccentric contraction is when I am bringing the weight back down. Overload means to have use a higher weight than what you actually can do. Using a spotter they can help with the first part of the exercise. For curling dumbbells it would be bringing them up. Then you can bring the weight down slowly by yourself. This allows your tendons to get used to the weight which helps with muscle memory.
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June 2019
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