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When is a Plateau not really a Plateau?

  • 16-02-2015 10:14pm
    #1
    deadlybuzzman
    Registered Users, Registered Users 2 Posts: 1,874 ✭✭✭


    Up until I started doing my last Programme (Madcow), I expected that every lift would go up every week without fail and if it didn't then somethings gone wrong and that I had to reset or rethink what I was doing.
    Then in Madcow I noticed that although the likes of squats would have almost linear increases from session to session, bench would quite regularly repeat a weight from a previous session.
    Its only since doing this I've realised that even if you may not be able to stick on 5kg and get the same reps you did last time, you can still progress using the old weight and reps e.g. having shorter rests between sets, pausing for longer at the bottom, accelerating the bar faster etc.
    I also remember Hanley saying something along the lines of "All plateaus can be overcome by eating more and/or sleeping more"
    No idea why I'm posting this, I guess I wish someone had told me this before I figured it out and I also felt like rambling on a bit


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    Towards the end of linear progression, I found I progressed best with increasingly marginal gains.
    So when +5kg/week wasn't tapering off, I switched to 2.5kg before I plateau. Or If I feel 5 reps was really a max effort, I'll repeat the weight and go for 6 before I increase.
    Or if I go for it and only hit 3 or 4 reps. I'll repeat the weight and add a rep. The load is stable, but the reps provide progression.


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