If you are training on a consistent basis, but you are stuck at the same strength level, there are several methods that you can use to start making progress again. The method I discuss the most on this website is to use precision points. If you are not familiar with how to use precision points, please refer to the menu and go the section called “The basics of PPT.”
Increase Total Workload
There are additional methods that can be used to help you break through a sticking point. One of the most basic is to increase your total workload volume by doing a more extensive warm up. The key is to increase your training volume without growing weaker by your last set of an exercise for a muscle group. How is this done? By starting out lighter on your warm up sets and doing more sets and reps with lighter weights before reaching the last set. The lighter weights will permit you to do more sets and reps in order to increase your total workload poundage without wearing you out when you reach your last set. Further explanation is needed.
A four Set Pyramid
Let’s take a look at a lifter who uses a typical pyramid where he works his way up in weight until he reaches his heaviest weight on his last set of squats. To accomplish this, the lifter starts out with 185 pounds in the squat, and works his way up to 315 pounds to complete a four set pyramid. Look closely at the poundages and total workload that the lifter uses in the following example:
1st set: 10 reps x 185 pounds = 1850 pounds
2nd set: 8 reps x 225 pounds = 1800 pounds
3rd set: 6 reps x 275 pounds = 1650 pounds
4th set: 5 reps x 315 pounds = 1575 pounds
Total workload for all 4 sets = 6,875 pounds
Increase to a Ten Set Pyramid
We’ll assume that the lifter who is doing the four set pyramid is stuck. He keeps trying to move up to 325 for five reps, but he can only do it for three reps. One strategy that this lifter can consider is to increasing his total workload to see if his body responds with a strength gain. He can do this by still working up to 315 pounds for five reps, but he will start out lighter and do many more sets and reps before he reaches 315. His previous workout consisted of a four set pyramid, but the following example consists of a ten set pyramid. Look closely again at the poundages and especially at the total workload.
1st set: 10 reps x 135 pounds = 1350 pounds
2nd set: 10 reps x135 pounds = 1350 pounds
3rd set: 10 reps x 155 pounds = 1550 pounds
4th set: 8 reps x 185 pounds = 1480 pounds
5th set: 8 reps x 205 pounds = 1640 pounds
6th set: 6 reps x 225 pounds = 1350 pounds
7th set: 5 reps x 255 pounds = 1275 pounds
8th set: 1 reps x 275 pounds = 275 pounds
9th set: 1 rep x 295 pounds = 295 pounds
10th set: 5 reps x 315 pounds = 1575 pounds
Total workload for all 10 sets = 12,140 pounds
The first thing that is important to notice is that the four set pyramid consisted of a total workload of 6,875 pounds as compared with a total workload of 12,140 pounds for the second pyramid. The increase in workload almost doubles in the second workout as compared with the first, but much of the increase in workload is done with more reps and sets using lighter weights so that the lifter won’t be worn out by his last set. Sometimes the increase in workload provides the right kind of stimulation so that you can start gaining again by adding weight to the last set. In addition, the extended warm up provides the potential for other strategies to be used to enhance progression such as bottom up progression, and cutting back on the warm up for overcompensation, but these strategies shall be discussed in the next article. Best of training to you.
Richard Hawthorne can deadlift almost 5 times his body weight. He discusses his high volume warm up starting at 1:45 in the video.
Richard Hawthorne’s warm up