Everyone likes to see progress in the strength department, so when you feel like you have hit a plateau it can be extremely frustrating. However, when you have hit that plateau, you have to ask yourself; “Am I really at a plateau or am I not forcing myself to bust through it?”
NEWS FLASH!!!
In order for your strength to increase, you need to increase muscle mass. In order for you to increase muscle mass, you need to apply more force on those muscles than they are accustomed to. They won’t have any need to grow or get stronger unless you are giving them a reason so.
Disclaimer: The above isn’t the only factor to increasing muscle mass…nutrition and rest/sleep also play an important, it not more important, role.
Check out the video and subsequent table below to use as a guideline for breaking through that strength gaining plateau!
Build Muscle & Increase Your Strength – My Tips
By The Numbers
Let’s say you want to increase your 1 rep max bench press to 200#, how might you get there? Take a look at the week by week progression in the table below. The target rep range for this exercise is 4-6 reps. As you reach or exceed the upper limit of that rep range, that’s when you know it’s time to add more weight., even if it is only 5 lb.
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!
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Reps | Weight | |
---|---|---|
Week 1 | 7 | 150# |
Week 2 | 5 | 160# |
Week 3 | 4 | 165# |
Week 4 | 5 | 165# |
Week 5 | 7 | 165# |
Week 6 | 4 | 170# |
Increase | 20# or roughly 15% |
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