There is more to progress than just increasing weight every week.
Yes, more weight is potentially a good thing but not at all costs.
If you are constantly trying to drive your weight up exclusively you will likely risk
- Plateaus
- Injury
- Limited progress
If you’re struggling to up your weight it can be a great chance to look at other variables such as different
- Movements
- Set/Rep schemes
- Exercise order
- Rest periods
Here is a quick set of videos of ways to increase your training reponse without adding more load.
Unilateral movements
If you pushing the limits of your compound movements then swapping to unliateral alternatives can be a great way of gaining a fresh response as well as decreasing the load (if you aren’t looking to keep ramping it up)
This is a great option when you aren’t lifting for ego but for results and weighing up your risk to reward.
Some good options are:
- Lunges
- Bulgarian split squats
- Single leg glute bridge
- Split stance RDL
- Single arm DB bench press
Slow negatives
Slowing your movements down will slightly reduce the load you can lift if all other variables remain the same, but this isn’t always a bad thing. It will increase the duration of the set and increase the amount of active force production.
It is also a great way to ensure you are keeping your form in control and maximising the work of the muscles you are trying to target.
Pause reps
Taking the bounce out of your lifts will take its toll on the weight you shift (probably ina good way!), but if your bouncing your bench, deadlifts or squats then give this a try!
Instead of using momentum, elastic components of our muscles and nervous innervation, pause reps force you to face your challenges with your strength.
