Periodize your training. Try something called the 5% solution.
The Five Percent Solution involves a set pattern of progression. In a nutshell, you'll increase the amount of resistance by 4 to 5% each workout, while simultaneously reducing the number of reps by one each time. After you recover from the sixth workout, you'll have increased your strength in each lift by approximately 10%!
People in the know in the field of strength training realize that the number of reps is the loading parameter to which an individual adapts the fastest, and the Five Percent Solution takes advantage of this fact. I'm sure people like Tony Little have no idea what I'm talking about, but no matter. The Five Percent Solution is based on the principle, "success breeds success".
Whenever people achieve goals, whether it's in business or athletics, testosterone levels rise. When T levels rise, your recovery ability improves. And, because you recover more quickly, you make more gains. Because you have more gains, you have more success and you make more testosterone, and so on and so on.
Before I give examples of the workout, let's talk about the loading parameters of the Five Percent Solution.
The Intensity Zone
Select a 3-rep bracket to start the cycle. The number of reps should fall between 3 and 8. For instance, choose to do sets of 3-5 reps, 4-6 reps, 5-7 reps, or 6-8 reps. The decision is somewhat arbitrary; just make sure you write down the rep bracket you selected and stick with if for the duration of the program.
Tempo
The tempo (the time it takes you to complete one rep) should be the same throughout the 6 workouts of the phase. Depending on your goal, the total time under tension per set determines the chosen tempo. For example, if mass is your goal, the set should last at least 40 seconds. If relative strength is the desired goal, the total length of the set shouldn't exceed 20 seconds.
Let's say the rep bracket you selected is 4 to 6 reps and your goal is to build mass. That means that it should take at least 40 seconds to do your 4 to 6 reps. Therefore, a suitable tempo for a set of six might be 412, where 4 is the number of seconds it takes to lower the weight; 1 is the number of seconds you pause; and 2 is the number of seconds it takes to raise the weight. Therefore, each rep would take about 7 seconds and since you'd be doing 6 reps, 6x7 equals 42. That means your total time under tension would be 42 seconds for that particular set.
Rest Interval
In order to allow the phosphagens to
replenish and give the central nervous system enough time to recover and be able to
activate the high-threshold fibers again, you need to rest 3 to 4 minutes between sets.
It may be difficult for many of you to take that much rest, but believe me, your discipline will pay big dividends in the long run. In fact, failure to take adequate rest between sets will negate the positive effects of this program. I recommend using a stopwatch that beeps after the rest interval is over. As a note, strength athletes generally rest between 4 and 5 minutes after sets of the Power Clean or other Olympic lifts. The technical element of these lifts is much greater than that of conventional lifts; thus the demands on the nervous system are much greater.
Frequency
Work every body part once every 4 to 5 days. Here's one possible split:
Day 1: Chest and Back
Day 2: Legs and Abs
Day 3: Off
Day 4: Shoulders and Arms
Day 5: Off
Duration
This program is designed to be used for 6 workouts per body part.
Overload Mechanism
Do your initial workouts with the chosen number of reps and the predetermined weight. You'll then increase the load by 4 to 5% every workout for two workouts in a row. Concurrently, you'll also reduce the target reps by one rep for every weight increase. Then, after the third workout, you'll reduce the weight 4 to 5% but bring the number of reps back to the original starting point. If you've done this correctly, you'll have increased your strength by 5%.
If you're confused, I don't blame you, so let me offer an example:
The Five Percent Solution
Let's say you have a weak brachialis muscle and you want to improve your reverse curl strength. And, for the sake of this example, we'll say your best performance for the reverse curl is 100 pounds for 7 reps. This is what your rep/set cycle would look like:
Workout 1:
4-5 sets x 7 reps at 100 pounds
Workout 2:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 6 reps at 105 pounds
Workout 3:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 5 reps at 110 pounds
Workout 4:
Use the load you used in workout #2 for the workout #1 rep target. In this case, you're shooting for: 4-5 sets x 7 reps at 105 pounds
NOTE: If you achieve your goal, it means you're already 5% stronger!
Workout 5:
Use the load used in workout #3 for the workout #2 rep target: 4-5 sets x 6 reps at 110 pounds
Workout 6:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 5 reps at 115 pounds
By logical extension, if you did workout 7, you'd now be able to do 7 RM (repetitions maximum) with 110 pounds! That's a 10% percent increase in strength over 6 workouts, and that's excellent! (I don't actually map out the seventh workout because it would just be an exercise in vanity-the nervous system typically adapts to any workout program in 6 workouts and after that, it's time to move on to another type of program.)
