mkollo
:
Doing other exercises for the same major muscle group can help. If you used to do machine exercises, use barbell or dumbbell vice versa, slightly different angle etc. Often some helper muscles are lagging and hold you back. Switching up the exercise can get those up to speed.
Workout Addict
:
Train to near failure (3 RIR or reps in reserve, 2 RIR, 1 RIR, and 0 RIR). Increase the number of reps based on the RIR. Increase the weight if you stagnate.
For example:
Standing dumbbell bicep curls
Week 1
Weight=20 lbs per dumbbell
Failure=14 reps
RIR=3
Target number of reps=14-3=11
Actual number of reps=11 ok
Week 2
Weight=20 lbs
RIR=2
Target number of reps=14-2=12
Actual number of reps=12 ok
Week 3
Weight=20 kbs
RIR=1
Target number of reps=14-1=13 reps
Actual number of reps=12 (same as week 2) not ok
You have hit a plateau since you are not progressing. Increase the weight.
Week 4
Weight=22.5 lbs per dumbbell
RIR=1 (you can make this 0 or to failure)
Failure=13 reps (new failure)
Target number of reps=13-1=12
You should be able to hit 12 with the new weight to satisfy the definition of progressive overload.
See Dr. Mike Israetel on YT.
This is just an example. My mesocycle is 6 weeks. You can have longer mesocycles.
Carphill007
:
Progression is more than just the adding of weight too. I wish I could add 10kg every week but the reality is thot for dumbbell curls I’ve been “stuck” at the same weight for months. Except that I can progress reps when not cutting, or when I specialise the volume, so I’m not really “stuck” at all.
6 comments
For example:
Standing dumbbell bicep curls
Week 1
Weight=20 lbs per dumbbell
Failure=14 reps
RIR=3
Target number of reps=14-3=11
Actual number of reps=11 ok
Week 2
Weight=20 lbs
RIR=2
Target number of reps=14-2=12
Actual number of reps=12 ok
Week 3
Weight=20 kbs
RIR=1
Target number of reps=14-1=13 reps
Actual number of reps=12 (same as week 2) not ok
You have hit a plateau since you are not progressing. Increase the weight.
Week 4
Weight=22.5 lbs per dumbbell
RIR=1 (you can make this 0 or to failure)
Failure=13 reps (new failure)
Target number of reps=13-1=12
You should be able to hit 12 with the new weight to satisfy the definition of progressive overload.
See Dr. Mike Israetel on YT.
This is just an example. My mesocycle is 6 weeks. You can have longer mesocycles.