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Progress: Allow it or force it??

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concuncon
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    « on: December 30, 2011, 09:22:50 AM »
    I made little progress lately. I know I won't get an absolute answer but please tell me your preference.

    Let's take an example: last time I can only lift 135lbs for 4 reps, and this time also only 4 reps. Should I keep on doing that 4 reps for some sessions until I naturally "feel" that the extra rep is coming - then bang it comfortably and safely. Or should I use a force rep (with help, cheat or wriggle extra hard) to force that 5th rep out?

    Personally, I find that a force rep just always stay a force rep  Cry. After a few sessions I would still need help for that last rep. But for some exercise I just do it nonchalantly and my reps went up effortlessly.  Kiss
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    Just be honest: was it a good rep, was it a good set, was it a good work out, did it truly satisfyingly felt like a PB?
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    « Reply #1 on: December 30, 2011, 11:19:28 AM »
    I like taking 1 step back and two step forwards. Take 20lbs off (115lbs) and add 5lbs every week. Work the same movement twice a week. Four weeks and you'll lift it easily. Whenever you plateau, check your sleep, mood and stress level; determine whats wrong and fix it. Wink
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    « Reply #2 on: December 30, 2011, 12:01:27 PM »
    If you absolutely couldn't push out that last rep, then it's not going to magically come any time soon.  Try increasing the weight you can do for 4 reps then come back to this one and you might find you can do it for 5.  Or, drop the weight, do 5 reps and work your weight back up to 135.
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    « Reply #3 on: December 30, 2011, 12:26:45 PM »
    If it only happened twice it's no big deal. It depends on.. just about everything as always.
    Food, mindset and sleep.

    If all those are great, it continues to stall for several weeks, do something else, same exercise just do it differently, such as speed or with bands/chains.
    Or a simpler version is more/different rest time, and different rep/set range.
    Atm you do 3x5, next week do 3x3 of that weight, rather than getting a really hard 4th and can't get a fifth, all of which wasting energy that could be used for triples of the same weight, getting more total reps.

    Next week, little more weight, you can probably still get 3x3 of the higher weight it's just quite abit harder.
    And so on.

    And ofc theres assistance movements, if it's bad lockout on bench you may need some better tricep assistance work, or if the knees come in way too much squatting you may need to strengthen the hips e.g. glutes.
    In short if it's not working, do something about it.
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    « Reply #4 on: December 30, 2011, 12:57:02 PM »
    When i stall on a lift I use drop sets ( I train mostly alone so they are a great way to replace the forced reps ). Make sure your from,diet and rest is in check. Believe you can do it, envision in your head doing the lift, then get under the bar and do it. Get angry mad go calm whatever it is that gets you into the zone before doing the lift. Last but not least don't get too caught up in the numbers game sometimes it best to just shut up and lift. So i say both. Force it a little and allow it to happen.
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    « Reply #5 on: December 31, 2011, 08:35:28 AM »
    I personally am against going "beyond failure" with an aided last rep like you talk about because it is more likely to lead to injury, and it also reduces recovery time. If you keep going beyond failure for weeks at a time, you'll likely end up overtraining and unable to make progress.
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    « Reply #6 on: December 31, 2011, 09:57:56 AM »
    Quote from: Hooloovoo on December 31, 2011, 08:35:28 AM
    I personally am against going "beyond failure" with an aided last rep like you talk about because it is more likely to lead to injury, and it also reduces recovery time. If you keep going beyond failure for weeks at a time, you'll likely end up overtraining and unable to make progress.

    Correct. What was begin said by most was that using drop sets/forced reps when hitting a plateau is a great aid in busting it. i wouldn't say forced reps or drop sets should be used every exercises either, just when a lift stalls.
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    « Reply #7 on: January 01, 2012, 03:13:59 PM »
    I like a little deload, and switching rep ranges personally.
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    « Reply #8 on: January 01, 2012, 10:07:32 PM »
    what i usually do is add a little more weight, and do 3 reps.  so try 140lbs and lift it 3 times.  if it's easy, continue to add 5lbs.  i'm sure if you lift 200lbs three times, you'll lift 135 more than 4 times lol
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