Have you stopped growing and making improvements during your workouts? I have been doing something different over the last month and I have already seen results. In fact, my chest is sore today from my workout yesterday!
What is this big secret that helps overcome plateaus? Lift weights slowly! Instead of burning through all of your sessions as quickly as possible, perhaps even using bad form, slow the movement down. You will not be able to lift as heavy of a weight, but so what if it is helping you grow.
This is a simple change to make. Using Bench Press as an example you will want to take 7 or 8 seconds to press the barbell up, then lower it over 7 or 8 seconds (this can be done with any exercise). Not only does this allow you to use perfect form (and prevent injuries), but this puts your muscles under tension for a longer period of time, forcing you to fight gravity the whole way. You want to aim for 8 – 12 reps. Lower or increase your weight until you are within this range.
Do not cheat! We are not talking about counting to 8 as quickly as you can, but a real 8 seconds period. Another advantage of this type of training is it doesn’t allow you to cheat using momentum. A lot of people will use a heavy weight and just swing it with the help of their entire body (this happens a lot with bicep curls). It is called a bicep curl for a reason, you are supposed to be using your biceps (only) for the movement.
Try this method for the next 3 months and see the dramatic results!
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