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Old 11-20-2009, 01:55 PM   #1
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Default The Mental Ward

Whats some your craziest training protocols (or theories) for hypertrophy and strength increases in a stubborn body part

Mine is the breathing principal, take any lift or muscle that is stubborn like mine is the benchpress, and perform 1 set for 20 reps in the breathing squat protocol, add 5ibs upper body and 10ibs for lower body muscles each workout for 5 weeks straight, use this for only one exercise at a time.
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Old 11-20-2009, 01:59 PM   #2
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Shock. If a bodypart's not responding, push heavy weight for set after set with little rest between sets. Not to failure.
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Old 11-20-2009, 03:32 PM   #3
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I agree 100%. I also strongly feel that being stuck is atleast 75% mental. When i decided i was gonna bench 315 I didn't really think i had it in me. AS I was getting pumped up my spotter looks down at me and says btw you just did 315 last set this is 335 now lets do this. that right there did the trick for me.
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Old 11-20-2009, 03:37 PM   #4
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Originally Posted by moore_716 View Post
I agree 100%. I also strongly feel that being stuck is atleast 75% mental. When i decided i was gonna bench 315 I didn't really think i had it in me. AS I was getting pumped up my spotter looks down at me and says btw you just did 315 last set this is 335 now lets do this. that right there did the trick for me.
I believe stuck is a mentality as well. About once a month I have one BAD workout per bodypart. These workouts come when I least expect them, and have little to do with how I feel.

Often, younger trainees mistake a bad workout or two for a plateau. And it gets in their head.
I firmly believe that every set of every workout (except de-loads) should be a push for more reps. If you stick with this approach and give it a decade, you will be one strong mofo.

Time. It's all about time and consistent effort.
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Old 11-20-2009, 03:44 PM   #5
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Originally Posted by MuscleandBrawn View Post
I believe stuck is a mentality as well. About once a month I have one BAD workout per bodypart. These workouts come when I least expect them, and have little to do with how I feel.

Often, younger trainees mistake a bad workout or two for a plateau. And it gets in their head.
I firmly believe that every set of every workout (except de-loads) should be a push for more reps. If you stick with this approach and give it a decade, you will be one strong mofo.

Time. It's all about time and consistent effort.
i agree that it is often a mental game, but there is no denying that sometimes your muscles will just refuse to go, i remember being stuck at the same weight on the bench for months, and no matter what i couldn't push more reps, trust me it wasn't mental
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Old 11-20-2009, 05:21 PM   #6
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i agree that it is often a mental game, but there is no denying that sometimes your muscles will just refuse to go, i remember being stuck at the same weight on the bench for months, and no matter what i couldn't push more reps, trust me it wasn't mental
Sometimes it is physical. You're right. But as long as you keep pushing, that plateau will eventually go away.

The body is complex, and there is often more at play then simple muscle adaptation. CNS training, joint/connection tissue strength, etc.
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Old 11-20-2009, 05:55 PM   #7
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Originally Posted by MuscleandBrawn View Post
Sometimes it is physical. You're right. But as long as you keep pushing, that plateau will eventually go away.

The body is complex, and there is often more at play then simple muscle adaptation. CNS training, joint/connection tissue strength, etc.
Could not agree more!
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