Changing workout to break a plateau

[Brice]

I've hit a plateau and, obviously, I need to get over it. I just don't know what I can change. For instance, how do I work out my legs well if I don't squat and my chest well if I can't bench? Basically, what I'm asking is: how should I change my routine, or what should I do to break this plateau?

[Chris]

Brice - There are many training variables that affect a program other than excercise selection such as intensity (weight used in relation to your 1 rep max), tempo (how fast or slow you perform the rep), rest period (both between sets & between days), and volume (the total amount of time under tension of your reps & sets). For example you can use the exact same chest excercises and just change some other variables. If you did 3 sets of flat barbell bench for 6 reps each, followed by 3 sets of incline barbell bench for 6 reps, followed by 2 sets of flies for 6 reps, resting 2 minutes between sets, using a classic strength tempo of 2 x 1 x 1 tempo (two second eccentric, one second concentric, one second hold) and doing this once a week, and using 70-80% of your 1 rep max(intensity).

To change that up using the same excercises, you could superset flat barbell bench first with the dumbell incline bench. On the barbell bench you will maintain that same scheme as before, however with no rest period you would immediately go into incline dumbell bench using a lighter load and using a 4 x 2 x 2 tempo (4 second eccentric, two second hold, and two second concentric), which is more of a hypertrophy tempo as it is much slower. You would focus on contracting the muscle through the entire rep including the negative portion. After doing one of each that would complete one set. Do that 3 times resting 60 seconds between. At the end of that, rest 2 minutes, then following the same scheme superseting flat barbell bench with flies.

That would be a completely different workout changing many of the acute training variables (volume, intensity, & tempo) without changing excercise selection. So you can definately change the style of training without ever changing excercises, although I would still strive to vary your excercise as well. Does this make sense?

[Brice]

I understand what you're saying and that will really help me to make a new routine to use for a while; just, what do you mean by "eccentric," "hold," and "concentric?" Also, does excercise order make a difference; for instance, would doing flys first and flat barbell bench last when I usually do barbell bench first and flys last?

Thanks

[Chris]

Originally Posted by Brice

I understand what you're saying and that will really help me to make a new routine to use for a while; just, what do you mean by "eccentric," "hold," and "concentric?" Also, does excercise order make a difference; for instance, would doing flys first and flat barbell bench last when I usually do barbell bench first and flys last?

Thanks

There are three phases to a repitition, the eccentric, the concentric, and the isometric. Let's use dumbbell bicep curl as an example. Starting with a weight at one side, a single repetition includes raising the dumbbell up against the direction of resistance (a concentric contraction), pausing for any specified amount of time (an isometric contraction), and lowering the dumbbell with the direction of resisitance back to its starting position (an eccentric contraction). Makes sense?

As far as excercise selection goes, it's usually best to do compound excercises first or those that take the most effort. For legs that could be squats, front squats, box squats, leg press, deadlifts, lunges, any number of exercises. For chest, that could be barbell, dumbbell, or machine presses, either flat, incline, or decline. Then you can move to more isolated movements if neccessary like a fly, dip, pullover, ect. Or you can even superset them.

All your key variables will create change in your program. Your goals will dictate how to attack your program design. I hope this helps you.

[Brice]

thanks man. That helps a lot.