Youtor
Why you Cant Maintain your PRs
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=NlnU0asZv68
FREE ebooks: http://www.thinkeatlift.com/ • Micro Loading video: http://www.thinkeatlift.com/fast-stre... • In this video I want to give you a quick training insight. You may find this to be the answer to why your strength level fluctuates a lot between workouts. • Let's say you've been stuck for several weeks with the same weight on a certain exercise. Maybe you need to hit 6 reps in a certain set so you can increase the weight. And you find it incredibly hard to add that 6th rep. Maybe one week you hit 3 reps with that weight, then the next time you hit 4 reps, then 5 and you get all excited that you'll get 6 next time and you actually get 3 reps. And you say WHAT THE HELL IS GOING ON!!!!??? • Now I think I've found an answer to why that happens. Hear me out: • What if this happens because you're trying to replicate a workout when you were unusually strong? • We all know we have great, good and bad workouts. • Maybe the last time you increased the weight you did so had a great workout and you now assume that is normal everyday strength level. And you're trying to lift the same weights • You say Oh yeah I've finally broken through that sticking point! . And what do you do? You increase the weight next time because you've hit the top of the rep range. And next time, you have a normal workout day and naturally you are only able to get maybe 2 reps with the new weight. • • • • What happened is not that you were unusually weak on this workout, you were unusually strong on the day you set the PR. • In the book Never Let Go, Dan John talks about a little formula concerning workouts that he calls the Rule of Five. Let me quote him: • In a group of five workouts, I tend to have one great • workout, the kind of workout that makes me think in just a • few weeks I could be an Olympic champion, plus maybe • Mr. Olympia. *(this is usually when you set your PRs) • Then, I have one workout that’s so awful the • mere fact I continue to exist as a somewhat higher form of • life is a miracle. *(this is when you get 2 reps instead of 6) • Finally, the other three workouts are the • punch-the-clock workouts: I go in, work out, and walk out. • So what's the lesson here? If you consistently fail to get the required reps, maybe you're trying to replicate one of those outstanding workouts, in each of your average everyday workouts. You are actually using weights that you can handle properly only on those great days. • Now to give you some practical recommendations: • If you consistently fail to get the required reps for an exercise, you're using weights that are too heavy for your average workouts. Decrease the weight until you can easily get the required reps. • Stop grinding reps. By avoiding to push your sets to absolute failure, you're always leaving some strength in the tank. This will give you the confidence that you'll be stronger next time. If you push your sets to the absolute limit this workout, well the next workout you may be afraid that you won't be able to replicate that workout. Your mindset makes a huuuge difference. • Always stop your set at the required reps or when you are not sure you'll be able to get the next rep. and don't think you you won't be training hard enough if you do this. In fact you'll find that your strength progression is much more predictable this way. • Use microloading if possible. In my opinion adding reps to an exercise is much harder than adding a little weight. So whenever possible, try to increase the weight while keeping the reps the same. I explain how to do this in this video. • Alright guys so that's it, I just wanted to share this short training insight. • As always if you have questions, leave a comment below and any other form of feedback is also appreciated. • See you next time !
#############################
