Is There a Significant Problem with Standard Weights?
One of the issues faced by many lifters is plateauing on big lifts, for example bench press.
This is due to dealing with forced rounding of 5lbs increments.
The Problem with most strength building programs is your reps can’t keep up, because there’s no way you’re going to keep adding 5lbs to the bar every week.
Your arms will eventually give out or reps will be reduced to sets as low as 3. This is why a lot of people hit a wall when it comes to big lifts like bench press.
The stronger you get, the more difficult it’s going to be to make these huge strength increases.
I recommend using Microloading on your KEY LIFTS.
How to know when you need Microloading?
You have to rest beaks lasting longer than 3 min between sets
Your lifts have been reduced to 3 reps
Your strength starts to decline from last work out session
you are not enjoying your lifts anymore and sense a risk of injury
If you can identify with 2 or more of the above, you’re plateauing without a doubt!
Everyone will stall at some point and fractional plates will get you over that plateau!
How to Build Incredible Strength With Microloading: The secret weapon!
Using small fractional plates in order to allow for small regular increases in weight or to train with very specific weight and minimize the impact of rounding. In other words, This is where you add 2.5 lbs per workout with micro loading, allowing you to consistently make strength gains!
Microloading, I would say is the number one driver of insane strength gains!
The fact of the matter is, to build an unbelievable body, you need to become very strong.
This Requires the appropriate progression regimen in the works.
If your current routine doesn’t have a proper progression system in place, your gains will be borderline at best and you’ll struggle to build strength and an amazing physique.
The #1 question is:
Do you have a plan in your training that’s going to add 10 to 15 lbs to your squat or bench press in the next month?
“The bread and butter”
These key lifts I speak of are the cornerstone of my programs & are the main focus of strength building. These lifts are the ticket to an ideal physique.
You can’t focus on progressing in strength across the board of your entire workout. That would only hinder your progression and recovery.
Salvage your Gains!
With the goal of each workout to build upon the last, to gradually get stronger, we must consider recovery.
After an intense strength training session your body won’t recover as fast as one would imagine.
This is due to the neural fatigue of the central nervous system. In Short the central nervous system includes your brain and spinal cord and connects to your muscles through the exterior nervous system.
Hence, the central nervous system controls your muscles.
When the central nervous system is fatigued, the strength and functionality of all major muscle groups will be negatively affected, due to the fact that the battery that fires the muscles are tapped out.
Not only will you have a tendency to feel a bit on empty, but the control, function, and strength of your muscles becomes compromised.
A muscle group should be given 4 full days rest after an intense training session because it takes that long for it to return to full strength.
If you go in the gym and rip out some heavy sets of bench presses to failure**, you’d need to wait at least 4 days before you’d be capable of beating what you did in that workout.
Does that mean it really takes your muscles that long to recover? No, in reality, your muscles would be ready to go in about 48 hours or less due to protein synthesis . But it would take the neuromuscular junction that joins your muscle and your nervous system together 4 days) to fully recover so that you could produce a maximal muscle contraction.
Less is more…
Putting focus on just a few key lifts each work out will allow for proper recovery and maximize strength gains.
This is the best and quickest way to build a powerful physique.
Focusing on just a few compound lifts will not only double your results in half the time, it also means less time in the gym.
My programs are focused on Efficiency, you need to be dialed in and focused on progressing with these key lifts.
Each lift has a purpose and goal for the next training session .
**Stopping each set a couple of reps shy of failure allows for quicker recovery between workouts.
This works exceptionally well with Reverse Pyramid Training,
Microloading is key to progressing in reps and upping the load (double progression) once a certain number of reps can be completed.
o Set 1: 100 x 8
o Set 2: 90 x 10
o Set 3: 80 x 12
Week 2 >> added micro loading
o Set 1: 102.5 x 8
o Set 2: 92.5 x 10
o Set 3: 82.5 x 12
Week 2 made some solid gains, +2.5 across the board!
Congratulations, you’ve gained muscle, built Strength, and taken the proper steps towards the body of your dreams.
Building strength with Microloading is a “no brainer”, and it will also help reduce the risk of running into a plateau or injury.
You won’t be trying to grind out massive strength increases every workout.
2.5 lbs is much more manageable and will reduce the chance of shitty form.
Each month, this gives you the potential to add upwards of 15 lbs to your key lifts!
Imagine how your physique will transform after adding 50-60 lbs in a mere 4 months on key lifts.
There is no faster method of strength progression..
For a Complete strength building system check out my programs. Focused on the anatomy of the body for a lean , dense , and muscular physique.