Strength Training by unknow

Author:unknow
Language: eng
Format: epub
ISBN: 9781492522089
Publisher: Human Kinetics, Inc.
Published: 2017-02-14T16:00:00+00:00

Alternating Heavy and Light Days

Varying the volume and the main goal (e.g., hypertrophy, strength, or power) of your training is a great way to maximize gains and avoid plateaus. A scheduled cycle of changes in training variables is known as periodization of training and is discussed in chapter 3; applications of this kind of training are shown in part IV. Switching the volume of your workout for a few training sessions can enable you to make breakthroughs during times when progress might otherwise have slowed.

Let’s illustrate this point with an example. Say you have been training for eight weeks using a hypertrophy program for your upper body. For the past two of those eight weeks, you have been unable to increase the load while trying to maintain the appropriate number of repetitions (8-10). This could be because your maximum strength has not improved to the same extent that your 8 to 10RM has. In this instance, performing the next few workouts with a maximum strength protocol (i.e., increasing load and decreasing reps) may help get you through your plateau.

On the other hand, if your trouble with progression relates to an inability to recover between sets, you may be lacking in muscular endurance. In this case, you may want to perform the next few workouts with lighter loads and increased repetitions. This could improve your muscular endurance enough to recover better between sets when you return to your hypertrophy protocol.

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