Set and Rep Suggestions
I’ve got a couple of personal training goals: a strict overhead military press with bodyweight and a one-arm pullup. I’m getting close to both. I’ve been training mostly in the low-rep zone, going to momentary failure. The number of sets is around the 6-8 range. I’ve also used some cheat moves (push press, weighted negative pullups). The problem is I feel like I’ve hit a plateau. Do you think the rep /set combination is good? Some people suggest a lower number of sets, but that doesn’t feel like enough training.
When I hit a plateau — meaning, I’ve applied focus and intensity for a sufficient time and determined progress has become severely limited and my confidence and interest are waning — it’s time to change.
Sometimes it’s a good thing to modify your goals as you press on in the same direction. Go back to the original rep systems or go off on a bodybuilding tangent that revives your overall training spirit and achievement. The goals you aim for now might not be achievable with this approach and this round of forcing and pressing on.
Unless you’re 99, have fun and play with a strong heart and will. Plateaus are inevitable and, if we are inflexible and stubborn, can be downright depressing and destructive.
Blast on… from another direction or with a different approach… slight changes can be significant… substitute dumbbells for bar, use steep incline and DBs, heavy barbell curls with full range of motion plus preacher curls for a worthy cycle…
You are a perfect candidate for Dan John’s book, Never Let Go.
Godspeed… DD
Posted on March 17th, 2010 in Workout Routines by Dave Draper