Boost the Power of your Workout with these 3 Tips
Any fitness buff knows all too well how frustrating and discouraging it is to hit a performance plateau. But, how can you get past these brick walls without causing injury or spending hours upon hours in the gym? Actually adding more time in the gym could increase the longevity of your performance plateau. So to help you move past these inevitable pauses in momentum we have compiled a list of three tips to modify your training in order to get you back on track to building stronger, leaner, more defined muscle mass. Once you try these three methods you will want to use them forever.
Weight Lifting Pyramids
Pyramids are a method of performing a rotation of weight lifting that includes several different weight levels in either increasing or decreasing increments. The basic formula for doing Pyramids whether you are doing them going up in weight or going down in weight is to use the 10% rule; meaning that each weight change is modified by 10% from the current weight being used.
For Ascending Pyramids Figure out what your goal lifting amount is and then decrease that amount by 10%, then decrease that amount by another 10%. Do this calculation six times to figure out your starting weight for your workout. Start with the smallest calculation for your first set doing fifteen reps, and then move up to the next higher weight in your calculations for the second set; continue this process until you reach the sixth set and your goal weight.
Use the same calculation process for Descending Pyramids, and instead of stating your first set with the lowest weight, start with the heaviest weight. These types of weight lifting modifications help to accommodate muscle fatigue while building muscle.
10 X 10 Reps Lifting Method
This strategy is also called the German Volume Training method of weight lifting. The idea is to figure out what the maximum weight that you can lift for ten sets of ten reps each is, and then using that amount of weight do ten sets of ten repetitions. This process works with muscle memory and training the mind and body to push its limits when doing this movement. 10 x 10’s are best done with the bench press, squats, or dead lifting in order to maintain control of the weights and movements.
To do a cluster set, you are basically adding 20 second or less rest periods into each set. So if you are doing a set of twelve lifts, you will do four lifts, and then take a short 20 second rest followed by another four lifts and a 20 second rest to be followed by the last four lifts for your set of twelve. Doing this provides the muscle tissue with several short recovery periods during your workout without allowing them to cool off and increases the amount of energy expended in the process. These are best used for workouts where you are lifting approximately three times per week.
Adding variation to your workout along with modifying your current routine not only wakes up the mind and body connection without throwing it into shock, but also triggers the body to send needed nutrition and energy to those muscle groups being worked so that you can get the most from your workout and avoid long plateau periods.