Revive Stale Workouts with These Old Weight Training Techniques

Revive Stale Workouts With These Old Weight Training Techniques

By James Carpentier, C.S.C.S.

Stop! Before you head for the nearest unoccupied bench in the weight room, load the bar and start another week of weight training sessions the same way for the fourth consecutive Monday, it is no wonder your bench press max has not increased in recent workouts. Or, maybe you start each week with a leg workout with squats, then leg extensions, then leg curls, and end with calf raises. Tuesdays are "reserved" for training the back and biceps. And every Wednesday is triceps and shoulder day. Sound familiar? Seems like a big time change is needed to revive these dull and predictable workouts with some old-time muscle-building systems.

You may be pleasantly surprised to find that these old-time methods yield results especially if strength and size gains have diminished. When both mind and muscle have stagnated from overdoing traditional movements (known as "plateauing" in weightlifting terminology), this article will recall some popular bodybuilding techniques that will vitalize stale workouts and also decrease training time for more productive and varied workouts. 1, 7 Use Some Creativity In The Weight Room To Overcome Plateaus

Weight training plateaus may be traced to insufficient sleep; overtraining/inadequate recovery; or nutritional deficiencies, for example. However, a common, yet overlooked reason is due to lack of imagination. In recent weeks, has each set been "set in stone" - using the same weight for 8-12 reps; and each rep performed in the same manner? Bodybuilders and other strength-training athletes overcome plateaus by applying the principles known as variation andperiodization which entail periodically "manipulating the frequency, intensity, duration, and/or mode of an exercise program to promote maximal improvements with minimal opportunities for overtraining (both mental and physical)," according to Thomas R. Baechle and Barney R. Groves, authors of Weight Training Steps To Success (1992, Leisure Press). 1, 7