trainingTraining really hard but not making any power gains this year - suggestions?
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I've trained hard, eaten right, but am seriously lacking in my power gains. It might be a bit of training stagnation, but other boys are tidy with improvements.
I need some assistance big time.
I need some assistance big time.
By John Wynn – almost 2 years ago
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Its very easy to plateau in power and strength training. These are a few points that might help you break the plateau.
Cycle your power workouts - use progressively more weight for fewer reps over a 6-8 week period.
Pyramid UP to your max work sets.
Train using free weights for strength gains using compound exercises that work the muscles used in power lifts.
Try to eliminate weak spots - for example locking out in bench press and dead lifts, or the squatting hole.
Try and emphasis explosive strength over muscle growth.
I hope this helps. Are there any power exercises in particular?
Health and Fitness Doctor
Power..."first you get the money, then you get the women, then you get the power" - sorry if you haven't seen the movie Scarface, an absolute classic!
But seriously, here are the most effective things you can do to improve your muscle power:
1. heavy deadlifts - if you haven't done them before, start with perfect form - chin up, back arched, lifting from the hips through the heels of your feet. Do a warm up, then start with 3 sets of 10 repetitions using an Olympic Bar with 20kilos (45 lbs) on each side...that's about 60 kilos (135lbs). Then, every week, ad 2 1/2 to 5 kilos (5 to 10 lbs) to each side. As the weight gets heavier, ad a warm up set with the 60kilos (135lbs) before moving on to the heavy work - and eventually you'll need 2 or 3 progressively-heavier warm up sets. Your last set should be done explosively so that you pull the bar up very quickly with each rep...but keep strict form!! When you get to the point that you can't do 10 reps with the new weight, take it down to 6 reps and when you can't get six, take a week or two off and start again with 70% of your heaviest lift and gradually move the weight up each week again. Only do this exercise once per week.
2. Power cleans -
http://www.youtube.com/watch?v=6TlbDQUWs0s
These are tailor-made for developing explosive power - again, once per week and do them after the deadlifts.
3. Squats - to balance out the power you will develop in your lower back, hips and hamstrings from the previous two movements, do squats to maximize the power through your thighs. Leg press works better for many people and usually isolates the thighs (quads) better.
You can do all of these in the same day, as a "leg and lower back day" (this is preferable) or you can do the squats on a leg day and then at least 3 days later do the other two as part of your back workout.
Nutritionist and Supplement Specialist