In the event you’ve been coaching persistently for at the very least a few years, there has in all probability been a time whenever you got here up in opposition to some form of plateau. You are within the fitness center recurrently, hitting it 5 days every week, by no means lacking a meal, and taking the correct dietary supplements, however the scale and the mirror simply aren’t cooperating like they used to.
When this occurs, it’s essential begin pondering outdoors of the field—or extra particularly, outdoors of the same-old units and reps. That is the time when it is excellent to begin utilizing the superior coaching ideas that bodybuilders have been utilizing for many years, and that I have been utilizing myself for the final 20 years to proceed to evolve and develop.
These are my 4 go-to depth boosters. If they’ve a unifying theme, it is shortening relaxation intervals, hitting excessive repetitions as a substitute of low reps, and taking my physique—and yours—out of the consolation zone.
Yow will discover all 4 of those strategies all through my hottest coaching applications, comparable to “Kris Gethin’s 12-Week Muscle-Constructing Coach” and the “8-Week Hardcore Coach,” or you possibly can take a look at them out for your self in your exercises.
Dropsets are the final word “easy on paper, onerous in motion” method. If you hit failure at, say, 12-15 repetitions on a transfer just like the cable biceps curl, you merely lighten the load a few plates and bust out one other 5-6 reps, which ought to take you to failure once more. You can cease there, or you can make one other drop for an additional 5-6 reps, which might be a double dropset.
By the top of that second drop, your biceps ought to be screaming. You may hit each your fast-twitch and slow-twitch fibers, push loads of blood into the muscle, and do sufficient harm to power your physique to reply by rising.
2. Big units
There’s nothing like large units to present lagging muscle teams an unmistakable message to develop. Legs specifically can profit from this brutality, as a result of they’re made of huge muscular tissues, however they’re additionally a critical weak spot in quite a lot of bodybuilders. Too many lifters concentrate on their higher our bodies and neglect their legs, or sleepwalk by way of their lower-body coaching. Big units will assist you to flip this weak spot right into a weapon.
Big units are merely three or extra workout routines in a row, with little to no relaxation between. And I am not simply speaking three isolation strikes like leg extensions, leg curls, and calf raises. No, my favourite large units for legs are constructed round excessive reps of compound workout routines, they usually look extra like this:
Triset: As much as 5 units
- Squat: 20 reps
- Leg press: 20 reps
- Hack squat: 20 reps
Do not go to failure on these units. This ought to be onerous, however I would like you to have the ability to hit each rep, push an enormous quantity of blood into the legs, get well for a few minutes, after which give you the chance do it once more.
This form of setup is hard on the legs, but in addition on the lungs. It is one motive why I feel it is important that bodybuilders do some type of cardio every day. If not, you will find yourself on the ground on the finish of the primary spherical.
3. Pressured reps
If you attain failure on a set—let’s choose biceps curls once more—you’ve gotten a number of choices. You may cease, after all. And that is adequate for some time, however finally, it’s going to restrict your progress. You may cheat a weight up, which is lower than ultimate, as a result of the biceps will disengage as you hoist the load up along with your again. Or, you possibly can have a companion assist you to by way of a compelled rep. That is my favourite solution to hold a set transferring when in any other case it will grind to a halt.
Do not let the phrase “compelled” idiot you; the companion will solely be supplying you with the slightest help by way of essentially the most tough a part of the rep. You may nonetheless be doing many of the work.
These work significantly properly with biceps curls, however may be achieved for loads of different actions. Simply 4-5 compelled reps on the finish of a set after you hit failure is lots. Any greater than that, and your spotter goes to be doing all of the work.
There are completely different variations of supersets for all elements of the physique. You may hit antagonist muscle teams, like biceps and triceps, noncompeting muscle teams, or crush the identical muscle group with two actions back-to-back. When the purpose is to carry up a muscle group that’s refusing to develop, I just like the third choice.
Extra particularly, I love to do an isolation motion, comparable to a triceps extension variation, adopted by a multijoint train, comparable to a close-grip push-up.
Why that order? As a result of whenever you do a close-grip push-up, different muscle teams just like the shoulders and chest inevitably assist out. This implies you possibly can go all the best way to failure on the triceps isolation transfer first, however then intensify that failure by getting some extra high quality reps and burn out much more muscle tissue.
The purpose right here is ache, not consolation, so search failure and drown that muscle in lactic acid!