Here a great article I found. Being new to the sport I wasnt sure how to do '21's and '1 1/4's'. Also alot of guys on here seem to hit these plateaus and feel they have to turn to juice to go further. Mabey try these tryed and true methods to switch things up.
Burst Through Plateaus
with Old-Time Muscle-Building Sets and Reps
by Jim Carpentier, C.S.C.S
Are your reps getting “repetitious” -- meaning that you’ve hit a new low in the gym after your workouts fail to provide any gains? If your muscles could talk, they would be shouting back at you, “What, three sets of 10 AGAIN?” Well, hopefully this article will enable you to burst through monotonous workouts and plateaus by adding variety with some old-time muscle-building methods.
These decades-old methods yield results especially if strength and size gains have diminished or have stagnated from overdoing traditional movements. This article will revive some popular bodybuilding systems that will vitalize dull workouts and also decrease training time for a productive and varied bodybuilding program.
Creativity In The Weight Room To Overcome Plateaus
Many bodybuilders experience training plateaus from insufficient sleep; overtraining/inadequate recovery; or nutritional deficiencies, for example. However, a common, yet overlooked reason is due to lack of imagination. In recent weeks, has each set been “set in stone” – using the same weight for 8-12 reps; and each rep performed in the same manner? Bodybuilders and other strength-training athletes overcome plateaus by applying the principles known as variation and periodization which entail periodically “manipulating the frequency, intensity, duration, and/or mode of an exercise program to promote maximal improvements with minimal opportunities for overtraining (both mental and physical),” according to Thomas R. Baechle and Barney R. Groves, authors of Weight Training Steps To Success (1992, Leisure Press).
Creativity is a surefire way to energize workouts and spark muscle growth. Once muscles adapt to workout routines – using a constant rep tempo; taking identical rest between sets; doing the same exercises each workout, etc. – growth is minimal. Bypass plateaus by simply varying both rep speed and technique; reducing time between sets and/or exercises; or even reversing exercise sequence to enhance growth. The following old-time plateau-busting techniques should easily accommodate busy schedules and boost size/strength gains. These methods can be done twice weekly lasting from only 20 minutes (ideal if time is limited) to no more than 45 minutes.
1¼ Reps
Take any exercise – barbell squat, bench press, bent-over row, arm curl, etc. As an example using squats, perform a warm-up set using just the 45 lb. bar on your shoulders, and then choose a weight that you could not exceed 10 reps with. This first set will be done “1¼ Rep” style: Start by slowly descending to parallel (deep knee bend). Next, ascend only a quarter of the way, return to parallel, pause, and then ascend to the standing position. That’s 1 rep. Repeat. (By the time you reach reps 6 or 7, it will be intense!). Rest 1 minute before doing set 2.
21s
Set 2 could be done using the old “21s” style. For squats, slowly descend to parallel, come up a quarter way 7 times; ascend to upright position and immediately lower a quarter way 7 times; then, immediately descend to parallel and do full squats 7 times. (7 x 3 = 21 – if you are wondering about 21s style). After 2 sets, your muscles should be burning! Rest 2 minutes, and then do set 3.
Super Slow Reps
Here’s another old-time favorite: “Super Slow Reps.” Use 30 to 40 percent less weight than normal. With squats, slowly descend counting 5 seconds until parallel. Keeping constant tension (no bouncing or pausing), slowly ascend to a count of 10 seconds until upright. Repeat for 4 to 8 reps. (You should be panting after only 4 or 5 of these super slow reps!).
Note That Multi-joint Movements Are Muscle-Building Time-Savers
Exercises like squats and bench presses are multi-joint exercises affecting more muscles per movement; optimally produce greater muscle mass; and are more time-efficient than single-joint exercises such as leg or arm curls that train only 1 muscle group.
Reverse Pyramid
Next is the classic “Reverse Pyramid” for 3 sets – a “heavy-to-light” approach using another multi-joint movement, barbell or dumbbell rows. (Regular pyramid style begins with light weight and high reps on set 1 and increasing the poundage each successive set with less reps each set). For the Reverse Pyramid use a heavy weight for 3-5 reps for set 1. Rest 1 minute between sets 1 and 2. Set 2, reduce the weight 10 lbs. and try 6-8 reps in a faster, explosive tempo for power. Rest 30-45 seconds, decrease the weight another 20 lbs. and do 12-20 reps, again performed explosively, during your third set.
These are ways to generate muscle growth through condensed (yet intense) training sessions using the above multi-joint exercises. Also do these methods with single-joint exercises if time allows and substitute exercises each workout. If you did squats Monday, do multi-joint leg presses or deadlifts Wednesday or Thursday (train every third day if you have time for only 2 workouts in a given week). Instead of bench presses, try 21s with pushups – bringing a new dimension to this body weight-only exercise! Be like the baseball pitcher who varies pitches to baffle batters. You, too, must “throw curves” at your muscles by often changing rep speeds; or “throwing a change-up” by starting 1 session with squats; next workout with bench presses; and next with rows. Performing just 3 multi-joint exercises -- squats, bench presses, and rows -- and doing 3 sets per exercise (9 total sets the whole workout) should only take 20 minutes.
Super Sets
How about “Super Sets” in Super Slow style? A super set means consecutively doing 2 exercises that train opposite muscle groups with no rest between both exercises. Do a set of super slow bench presses or pushups followed immediately (super set) with bent-over rows in super slow fashion. Super Sets are also super time-savers! While bench presses or pushups target the chest, deltoids and triceps; rows, pulldowns or chin-ups build opposite muscle groups (back, biceps) – training multiple muscle groups in less time!
Compound, Pre-Exhaust, & Straight Sets
Another time-saver involves “Compound Sets” (a.k.a. “Giant Sets”). Compound sets comprise 2, 3 or even 4 nonstop exercises for the same muscle group (no rest between exercises as with super sets). While super sets involve only 2 uninterrupted consecutive exercises for opposite muscle groups, compound or giant sets (“giant” sets because they really are expanded sets merging at least 2-4 straight exercises) focus on the same muscle group. A typical compound set for pectoral muscles might be bench presses immediately followed with dumbbell flyes, chair or bar dips, and concluding with incline dumbbell presses – a truly massive set comprising 4 nonstop exercises. A giant set for thighs, meanwhile, might be leg extensions followed quickly by squats, leg curls, and lunges.
For the chest, by doing single-joint flyes followed quickly with either multi-joint bench presses or pushups, you are performing the “Pre-Exhaust System.” Robert Kennedy, author of Bodybuilding Basics (1991, Sterling Publishing Co.), says that he likes to use the pre-exhaust principle on 1 body part at a time to ‘jolt’ the muscles into new growth. “To pre-exhaust every muscle group, every workout, would be too hard on the body.” Pre-exhaust sets really zero in on a specific muscle group that is insufficiently trained from just doing sets of 1 regular multi-joint exercise such as a bench press. For instance, bench presses indirectly work chest muscles because the triceps and deltoids are also involved in the lift and are known as the “weak links,” according to Kennedy. However, by first doing single-joint flyes (where triceps are virtually excluded), the chest muscles are directly targeted. The chest, therefore, is “pre-exhausted” by a set of single-joint flyes and gets additional training when multi-joint bench presses rapidly follow. Thus, the single-joint/multi-joint combination (done nonstop) thoroughly works the chest.
All sets are “super” with 1¼, 21s, Super Slow, Reverse Pyramid, Super Set, Compound Set, and Pre-Exhaust schemes! They contrast standard “Straight Sets” (the most common training method and arguably the most result producing, according to Kennedy). “A straight set is the performing of one set of, for the sake of argument, bench presses. You perform your set of 8-12 reps, rest for a minute or two and perform your second set. After another minute or two’s rest, you take a third set, and so on,” Kennedy adds.
Partial Reps
“Partial Reps” enable you to use heavier weight than you would use for a full-range movement. When doing “partials,” you are lifting the weight through your strongest range of motion only – which is the last few inches before completing the lift. Pete Sisco, author of Power Factor Training (Contemporary Books, 1997) and Static Contraction Training (Contemporary Books, 1999) advocates doing all your weight training exercises in your strongest range of motion only, using the heaviest weight possible. Partial reps are usually done with a Power Rack or Smith Machine, using pins to set the bar for the last few inches of the lift. For instance, for a bench press, the bar would be lifted from a pin 2 or 3 inches before you lock out at the top of the movement. Your arms are nearly extended before you press the bar to its completion. Partial reps are easier on the joints than full-range reps, and can be done using faster lifting speeds and high reps for an intense training effect.
Final Thoughts, Suggestions On Incorporating The Methods
Experiment with your workouts by incorporating 21s, 1¼, Super Set styles, etc., then, revert to a week of straight sets to minimize overtraining. After standard straight sets, return to 21s, Reverse Pyramids, et.al. Exercising regularly must be a lifetime habit for athletes and non-athletes. And to reduce boredom and/or overcome plateaus in the gym, performing exercises in an irregular manner will continually spur both mind and muscle!
