Here’s what you need to know… All progression models have their limits. These advanced strategies will allow you to keep getting stronger. End every single workout with a few sets of your worst lift. Use contrast series lifting. Do a series of 3 sets of an exercise using different speed dynamics with moderate weight, light weight, and then heavy weight. Perform isometric holds. Pick up the barbell, bring it to the weakest position, and hold it there for 12 seconds. Use next-day isolation work. Do isolation work for the weakest muscle involved in your main lift from the preceding day. Do the lift you want to improve the most twice in your workout. Doing 4 sets of an exercise twice during a session will lead to greater strength gains than doing 8 sets in a row. The Double Progression Model The stronger you get on the big, basic barbell lifts, the more muscle you’ll grow. Period. And one of the best ways to do that is to use the double progression model. First you select a rep range. Let’s say 5 reps per set. Then you select a number of sets to perform, 5 for example. You want to do all 5 work sets using the same weight and your goal is to complete all 5 sets using your target rep range. When you can complete all your sets with the same weight at the targeted number of reps, you’re allowed to increase the weight at your next session. Not being able to get all your sets done with the upper limit of the range – for example getting 5, 5, 5, 4, 3 reps – is fine, but it means you don’t get to increase the weight at your next session. However, double progression has its limits, just like any other progression model. At some point you’ll need to use advanced strategies to keep getting stronger. Here are six of my favorite. 1 – End Every Workout With Your Worst Lift If your bench press is your worst lift and the one you want to improve the most, add 3-4 sets at the end of every workout you do (on top of your regular bench press work). The reason for this is that the neural adaptations tend to be greater for the last thing you do in a workout. That’s why I like to end the session with a few high quality sets of a key lift or physical quality. When your goal is to bring up one specific lift, especially if it’s been stuck for a while, this should be your go-to strategy. The minimal load to stimulate rapid strength gains is 80%, so that’s the weight you should be using for your daily, end-of-the-workout sets. Use this strategy for at least four weeks. Pick one lift you want to focus on and perform 3 to 4 sets at 80% of your maximum. The number of reps will vary depending on what you did during the rest of the session. If you did a heavy pressing session, you might only get 2 or 3 good reps with 80%. If you did squats or deads, your upper body will be fresh enough to allow you to get 5 or 6 reps. The key thing is staying at 80% for all of your work sets. Ideally you would not reach failure on any of the sets. This technique works by improving neural efficiency for the target lift. You’ll improve intra- and inter-muscular coordination, which will allow you to rapidly gain strength in that movement. Rapid strength gains should be sustainable for 4-6 weeks. By the way, since you’ll hit the focus lift every day, you’re bound to have some residual fatigue and you might not feel stronger right away. The gains in strength on the target lift will show up about 10-14 days after you stop doing this strategy. You’ll get a big performance gain seemingly out of nowhere! Note that this also works well for improved muscle growth. One of my figure girls made very rapid gains in glute and leg muscularity by finishing every workout with four sets of front squats for four weeks. 2 – Contrast Series Lifting I adapted this method from a technique used in track and field, both with sprints and throws. It consists of doing a series of 3 sets (with a normal rest interval between sets) of a movement using different speed dynamics. For example, when working with a bobsleigh Olympian, we did one 60m resisted sprint (speed parachute), one overspeed 60m sprint (towed sprint with overspeed device), and one normal 60m sprint. We did the same thing with shot putters – throwing an overweight implement, followed by an underweight implement, and finally a normal one. In both instances you would have a slower movement, a faster than normal movement, and a normal one. This leads to greater gains in power. You can use this the same approach with basic strength lifts: Set 1: Moderate weight (70-80%) using a very slow eccentric tempo (about 5 seconds on the negative) and a 2-3 second pause at the bottom of the eccentric while still under load (e.g., not completely in the hole in a squat, not touching the chest on a bench, or the floor on a deadlift). The concentric or lifting part is then performed normally. Do 2-3 reps. Rest 2 minutes Set 2: Light weight (60-70%) done explosively. Control the lowering portion but explode from the bottom, trying
Origin: 6 Ways to Keep Getting Stronger