Why can't you lift heavier weights? It is the time to change the programme. Follow these steps.
The right method: strength training
If your mass gain is stagnating and you've been plateauing for some time, then it's time: change your workout! Weight training can really help you get over the hump and start making progress again. It will give you new strength, which will help you to up the weights when you go back to mass/volume workouts.
This weight training method is not aimed at beginners. It's more fore intermediate levels who have good body building basics and know the exercises perfectly. Following a strength programme will help you to increase your repetition maximum (RM) and lift heavier weights in your next weight training sessions!
5 tips to lift heavier weights
Romain Maier, Domyos bodybuilding coach, gives you 5 tips for gaining strength:
- Work beyond 80% maximum repetition* (RM) on basic movements.
- The correct method to use: do 5 sets of 5 repetitions for one movement.
- Recovery time should be longer between each series: 3 to 5 minutes.
- Never exceed 30 to 60 maximum repetitions per sitting (2 movements at 5 x 5) for a single muscle group
- There's no need to exercise on machines or do isolated movements. Strength develops through comprehensive work. In this context, use the basic movements: bench, pulls, squats, dead-lifts. These 4 types of exercises are enough to work all muscle groups.
* Maximum repetition or RM, is the heaviest load that you can perform for a given movement and a single repetition. In other words, you are not able to reproduce this same effort a second time. This data serves as a reference. To get it, a test must be carried out indoors, using a spotter. At least 6 months of weight training is a pre-requirement. You have to be able to master technical bodybuilding movements.