Whether you’re chasing a 600-pound deadlift, trying to lift 3 plates-per-side on the bench or just want to pick up your 4 year-old nephew without blowing out your back, there are a lot of reasons to work on getting stronger. However, so many trainees stall in their attempts to add major pounds to their lifts and have no idea how to bust those plateaus. Here are 7 reasons why your not getting stronger and just what you can do about it.
Reason 1: You’re Not Training With The Correct Intensity
Strength is loosely defined as your ability to lift or move a maximal load one time. So why are you sticking with the same old ‘3 sets of 8 to 12 rep’ program in your attempt to get stronger? In order to add pounds to your lifts, you need to train closer to your one repetition maximum. Utilizing set and rep schemes such as 5 sets of 5 reps or 8 sets of 3 reps or established powerlifting protocols such as 5-3-1 will get you training with higher intensities and, ultimately lead to you moving heavier and heavier loads.
Reason 2: You’ve Been On The Same Program Far Too Long
Even the greatest of strength training protocols will only work for so long. If you’ve been banging your head against the wall trying to progress with the same program, no matter how great and proven it is, for the past 6 months, try a new strategy. Adhere to the law of diminishing returns and develop a completely different strength quality (like hypertrophy) for a 4 or 6 week cycle and then come back to your strength training. It may just help you roll right through new personal bests in your big lifts.
Reason 3: You’re Training Environment Blows
If you’ve been training at Globo-Gym where walking on the treadmill while reading the latest gossip magazine is the standard for a hardcore workout, maybe it’s time to find a new gym where other members have similar goals to your own. Being around likeminded individuals in an encouraging environment will push you harder than you will ever be able to push yourself. Plus training around other strong men and women will open you up to getting good advice on technique, proper spotting and may net you a new workout partner who will inspire and motivate you to lift hard and heavy. Think where you train doesn’t matter? Studies have shown that just having multiple other people simply watch you attempt a big lift will add pounds to your totals.
Read the entire post here: http://www.mensfitness.com/training/build-muscle/7-reasons-youre-not-getting-stronger
