Some recommendations on strength and bodybuilding have been proven. However, these recommendations often develop into absolute rules – rules that have been firmly anchored in the minds of lifters for decades.
The fear of breaking these rules often becomes a problem, even though they were originally intended only as guidelines. However, general recommendations do not always apply under all circumstances. Usually they are given to beginners to simplify their training and to give them a simple understanding of the basic principles.
However, if you master these principles, is there any advantage in breaking the rules (recommendations) if the result will benefit you the most? Here are three points you should consider if you are no newcomer.
1 – Lower reps for dumbbell movements
Why was the rule created: Multi-joint exercises often involve dumbbell exercises in the 1-8 rep range. Even more so, you've entered a zone where social media experts begin to do about 10 deadlift reps or 15 reps inflating your rotator cuff.
Why should you break them: Never go The lower repeats for compound movements will eventually lead to hypertrophy (growth) plateaus.
We now know that it is best for muscle growth to work in different repetitions. Although dumbbells are suitable for low-repetition training, limiting them and achieving higher reps is fine if you adjust the load and program it intelligently. With these parameters, they are no more dangerous than the standard barbell work for doubles and triples.
A Closer Look: Consider twenty-rep squat exercises and the infamous NFL 225-pound bench press review. These are not just things that you can try as a challenge, but can be strategically integrated into your program. You will get a lot of muscle under tension, test your condition and build up a lot of volume to build muscle.
We know that compound movements and volume are great for hypertrophy, but why is it so rooted in our muscles is it wrong to combine the two? As a beginner, with complex movements, you can only drive in lower repetition ranges, but if you advance in the load, it is not ideal to stay in lower reps.
Here is an example:
A bench press for beginners in bench press:
- Week 1: 5 x 5 working sets of 95 pounds (2375 total volume load)
- Week 2: 5 x 5 Working Rates of 115 lbs
- Week 3: 5 x 5 Working Rates of 135 lbs (3375 total volume load)
- Week 4: 5 x 5 Working Rates of 145 lbs (3625 total volume load) [19659014Week5: 5 x 5 sets of 155 pounds (3875 total volume load)
- Week 6: 5 x 5 sets of 165 pounds (4125 total volume load)
- Total volume of the week: 20,250 pounds
This is a typical beginner progression. They are able to gain more weight every week while maintaining the same repetitions / sets, as the burden is not yet extremely exhausting. As a beginner does with his multi-joint progression, they can still build significant muscle, as the overall volume increase is significant throughout the program.
Advanced bench press with lifter:
- Week 1: 5 x 5 working sets of 210 pounds (5250 total volume load)
- Week 2: 5 x 3 working sets of 225 pounds (3375 total volume load) [19659014Week3: 5 x 1 sets of 240 pounds (1200 total volume load)
- Week 4: 5 x 5 sets of 225 pounds (5625 total volume load)
- Week 5: 5 x 3 Working Rates of 240 Pounds
- Week 6: 5 x 1 working sets of a total of 255 pounds (1275 total volume load)
- Total 6 weeks Total Volume Load: 20.325 Pounds
Advanced Lifter, Who Essential Lifting more weight than a beginner needs to adjust sets / repetitions to further increase the load throughout the program. He is still able to increase the load by the end of the program, but finds that his total volume load after six weeks is barely greater than at the beginning of the lift, although the bar is much heavier.
So, once you've completed the beginner's phase, it's not only smart, but it's also very important to include higher reps in compound movements. They will be able to accumulate significantly more volume for muscle growth, and the likelihood that hypertrophy will increase becomes more likely.
2 – Always Controlled Higher Repetition Rates for Machines
Why the Rule Has Been Created: Beginners should work slowly and in a controlled manner on machines, as they are still learning to perform basic motion patterns. It is irresponsible to tell them to explode on a pec deck under heavy load.
Why should you break them: There is no law that says you can not use machines for lower repetitions. There is also no law that forces you to always be slow and controlled on machines. Once you master the basic movement patterns, it is no longer dangerous to perform explosive repeats on machines. If you think about it, it can not be more dangerous than doing free weight movements the same way.
A Closer Look: It has many advantages to train explosive heavy repetitions on machines. Here are six:
- New Stimulus: Every new stimulus will trigger muscle growth. Imagine how alien a stimulus will be like heavy machine work after doing only light and high repetitions with them.
- Muscle Fiber Recruitment: Heavy and powerful reps recruits the highest motor units. These have the biggest growth potential.
- Less Neural Fatigue: Machine work is less neurologically demanding because the demands on grip, heart, and stabilization are minimal. In this way, you can use additional heavy blasting without endangering the recovery.
- A Safe Path to Building Maximum Strength: If you do not have the mobility to push upside down, or your deep back cries on heavy squats Then you can still train with the machines while minimizing the risk.
- Increase Muscular Power: The use of machinery eliminates the stabilization of the core. This allows you to isolate the targeted muscles, and explosive training allows you to increase the contraction force unhindered without the core giving in first.
- Adherence: If you change things and break the usual rules, the training stays fresh. This can increase enjoyment and clinging.
Here are two devices that I found to be very useful for heavy workout training.
High Pressure Press
One Arm Low Cable Press
3 – Always use a Full Range of Motion
Why the Rule was Created: For hypertrophy, a full range of motion is best, forcing beginners to learn basic control and to ensure sufficient mobility.
Why You Should Break Them: Partials should not make up most of your training, but supplementing them can be extremely effective.
A Closer Look: Some exercises cause greater hypertrophy if the range of motion is restricted. This is because a full area can significantly unload certain parts of the lift like horizontal skull breakers. (1)
They also allow extra volume by extending a set, further stimulating muscle growth. They can also force you to train a specific range of motion that may have a sticking point.
If you have difficulty getting a particular muscle to grow, you can use partial muscles to activate and highlight a specific muscle on an active ingredient. According to Christian Thibaudeau, "Do this by keeping repetitions only in the range of motion where the target muscle does most of the work itself, avoiding the transition zones where other muscles begin to take on maximum tension Maintain target muscle. "
If you are too much trained to always lift in a full range, you will leave profits on the table. As you mature in your training, adding partials is exactly what you need to induce more growth or break a sticking point.
Time to Rebel
Ask about the things that people consider taboo, so you know how to keep progressing … even in an unconventional way.
If you are a beginner, you should not perform 20-squat squat challenges, maximize or partially curl your leg press. But once you have the beginners phase behind you, it can pay to become rebellious at times. The more you train, the more likely it is that there are other instances where breaking the rules is often more beneficial than following them.
So try it. Do some long-term work. Become explosive or heavy on machinery. Add a few half repetitions if your body does not allow complete repetitions. You may be surprised at the results.
Use partial repeats for size and strength.
Free weights, machines and tribal thinking
- Goto, M., Hamaoka, T., Maeda, C., Hirayama, T., Nirengi, S., Kurosawa, Y., Nagano, A. , Terada, S. (2017). A subset of exercise exercises facilitates muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Force and Conditioning Research, DOI: 10.1519 / JSC.0000000000002020