| When you hit a slump or a plateau in the weight room it is time to change. Change is needed and it can be considered as fun, revitalizing and instructive.
Busting plateaus is a short-term change in your regular routine. They can be merged into your training schedule regularly if it feels right, or you can use them for a day or even a week. Because they are unique, they are an air of freshness to both the mind and body.
The exercises listed below can be performed using a pyramid system of reps and weight, or in a range of 8-10 reps using a moderate amount of fixed weight. Four sets should be considered a minimum.
Bent Arm Pullover and Press Barbell Curl
This is a powerful and tough combination that hits the whole upper body, from abs to the biceps and triceps, to the lats and the front deltoids. Standing barbell curls done with thrust puts a substantial demand on the erectors and upper shoulder cage - a lot of heavy breathing, a lot of circulation.
Barbell Curl - Close Grip Bench Press - Pulldown
Pecs and front delts get involved with main focus on biceps and triceps. Pulldowns offer relief from demanding curls and press, and continues voluminous blood flow. Works lats effectively.
Wide Bench - Pulldown - Stiff Arm Dumbbell Pullover
A classic superset hitting chest, front delt, lat and upper back in a big way with minor work to triceps and bicep.
Wide Grip Bench - Light Barbell Pullover - Barbell Row
A heavy load, light load, and heavy load series. Chest, front delt, triceps followed by serratus, triceps and lat followed by upper back, rear delt and erectors.
Hammer Shoulder Press - Wide Grip Pulldown - Cybex Tricep Press (Leaning Forward)
The Hammer shoulder press effectively, safely works the entire shoulder, while stimulating the triceps. The pulldown works latisimus and if done with a focused flexing, the traps, rhomboid and scapula can be brought into play. The tricep press works pecs, triceps and upper back to round things out.
Shoulder Press - Seated Lat Row - Exalibur Delt
Freehand barbell press puts big demand on the entire shoulder girth and upper back while nicely tying into the triceps. Seated lat row works the entire length of the lats with major focus on rhomboid. Full forward starting position activates erectors and biceps/forearm/grip are well stimulated. The Excalibur rear action puts the finishing touch on the upper back, getting hard to reach rhomboid and scapula.
Dumbbell Clean and Press - Stiff Arm Dumbbell Pullover
The dumbbell clean and press is seldom done, because it is tough! It is one of the best single bodybuilding exercises working erectors and shoulders, traps and back for power and muscular density. The stiff arm pullover done with light to moderate weight for simple sound reps will give you a chance to re-oxygenize while hitting the lats, serratus and some more minor biceps and triceps.
Squat - Leg Curl - Calf Machine
The one and only lower body plateau buster! Do in order. These are done with high reps and a lot of breathing, sets of 15 on squat, 15 on the curl, and 25 plus to failure on the calf - entirely the leg, front, back and side.
Lunge - Stiff Leg Deadlift
Ladies - your attention please. This peak training combination attacks enemies number one, two, and three - the glutes, the upper thighs, and hips with considerable benefit to the lower back and overall muscularity. Four sets of 15 to 20 reps, depending on your purpose and weight used will provide both athletic and balance to your training. Ease into this superset and build up reps, pace and weight slowly.
10 Sets of 10 Reps
Nothing intricate here - just set after set with ensuing momentum Works will with basic bench, squat, standing bar curl, press behind neck and lat row, although any exercise you dream up will do.
Start with light weights for 10 sets of 10, as you proceed with 30 second intervals workload get tougher until 10 reps are a delirious challenge - forced reps, and partner assists are allowed. This type of training can bust up any growth plateaus.
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