FITAHOLIC

Overcoming an obstacleSo you have stopped making progress and you need to overcome your plateau then this is a great way to overcome that obstacle. Make sure that you are only using this technique on a limited basis. Forced negatives are only to be used as a way of overcoming a plateau.

To begin, I recommend using a spotter and if you don’t have one then I will talk about that too.

Most people reach their plateaus with weights. If you feel that you are at your max with chest presses then you can try this. Have someone spot you, put 2/3 of what your max is on the bar, and do a press. Now the trick is to tell your spot to place his hands on the bar for resistance, he is not helping you. Your spotter is actually pushing down on the bar and you are having to force it up. Make sure the spotter knows what he/she is doing, you don’t want this bar being driven through your chest cavity.

Now if you don’t have a spotter then you can try this. Put weight on the bar that is between your beginning and your max. Now do your regular routine but when you get to this weight you need to try this: when you lower the weight, hold it in the bottom position for at least 10-20 seconds, and then slowly raise the bar back. Do this as many times as you can until exhaustion. When you are at the bottom position make sure that you are not resting the bar on your chest.

When it comes to biceps that is a little easier to train with forced negatives. Add more weight to the bar than you can handle. Have you resting hand help your other hand get the weight up. Now lower the weight but only use one hand, remember to control your movement and maintain proper form.

If you see the pattern here, whatever muscle you are training, you need to add weight or make it harder when you are performing the pushing phase of your workout. You can do this by using a spotter, highly recommended, or by using light weight with longer hold periods which exhausts and strengthens your muscles.

After a few weeks of doing this 2-3, try your max weight again. If performed properly you will have gained added strength to your routine.