In part 1 of "Breaking Plateau's" I will brief you on some of the best accessories used to "break" your strength and size plateau's. Often times simply changing your workouts is no longer an effective way to stimulate enough change for your body to adapt. That's where the use of strength training accessories comes into play. Remember before going through this list that these techniques are used for short periods of time (approx. 4-6 weeks) to force adaptation and muscular stimulation and are not typically used for long durations.
1. Band together!
Use resistance bands to bring progressive overload during each repetition. Bands are an essential power and strength development tool used across all areas of exercise. Ranging from light to heavy resistance these bands can be attached safely to any barbell and anchor system. Resistance bands offer something unique called progressive resistance, meaning that as you concentrically contract the muscle the resistance will increase, and vice versa. Bands provide increased resistance during each movement as the body mechanics become more favorable. For example, on a barbell squat the closer you get to a standing position the more resistance the bands will provide.
2. Hold on for dear life!
Wrist straps have been used for decades to assist in holding on to any surface. Once you have slipped them over your wrists you can essentially tie yourself to a barbell, dumbbell, pull-up bar, or machine handle. These wraps will use the friction created from the straps to form a solid hold and allow you to hold on to more weight for a longer period of time. Refer to my previous post on tempo training to understand the benefits of more time under tension. If you have been struggling to hold on to a lifting apparatus for any reason, use these to help stimulate the muscles you are targeting, instead of quit because your grip/forearms ran out of juice.
3. Create a strong support system
Lifting belts, knee wraps, and wrist wraps are all a great way to add support to joints and weak areas. Try not to overuse these accessories as they can actually decrease joint integrity. Belts, are fantastic when used properly. They assist in increasing pressure within the abdomen and diaphragm resulting in increased stability of the spine during exercise. However, if you use these too much you can actually become dependent upon them and muscle responsible for stabilizing the spine and hips will become under active and compromised. Keep it to your heaviest set, or as needed. As far as knee wraps and wrist wraps the same rules apply, just keep it to your heaviest set and you will reap the benefits without compromising joint integrity.
4. Get a grip
As pictured above, Fat Gripz are a rubber based accessory used to increase the diameter of any barbell, dumbbell or handle. Increasing the diameter forces your grip to improve, as well as changes the lever mechanics of the lift you are performing. A strong grip is essential to successfully performing exercises safely. I can guarantee that if you use something like this for a month and then use the same weights without the Fat Gripz you will notice how much stronger you have become. When your grip is strong enough to handle an immense amount of strain you can focus on proper form and lifting execution instead of rushing to get it done.
Go out and try these methods for breaking through your plateau's. There is no substitute for hard work and determination, you have to want to succeed! These accessories are not a golden ticket, merely devices used to accelerate your performance and results (thats truly what we are all looking for).
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer
1. Band together!
Use resistance bands to bring progressive overload during each repetition. Bands are an essential power and strength development tool used across all areas of exercise. Ranging from light to heavy resistance these bands can be attached safely to any barbell and anchor system. Resistance bands offer something unique called progressive resistance, meaning that as you concentrically contract the muscle the resistance will increase, and vice versa. Bands provide increased resistance during each movement as the body mechanics become more favorable. For example, on a barbell squat the closer you get to a standing position the more resistance the bands will provide.
2. Hold on for dear life!
Wrist straps have been used for decades to assist in holding on to any surface. Once you have slipped them over your wrists you can essentially tie yourself to a barbell, dumbbell, pull-up bar, or machine handle. These wraps will use the friction created from the straps to form a solid hold and allow you to hold on to more weight for a longer period of time. Refer to my previous post on tempo training to understand the benefits of more time under tension. If you have been struggling to hold on to a lifting apparatus for any reason, use these to help stimulate the muscles you are targeting, instead of quit because your grip/forearms ran out of juice.
3. Create a strong support system
Lifting belts, knee wraps, and wrist wraps are all a great way to add support to joints and weak areas. Try not to overuse these accessories as they can actually decrease joint integrity. Belts, are fantastic when used properly. They assist in increasing pressure within the abdomen and diaphragm resulting in increased stability of the spine during exercise. However, if you use these too much you can actually become dependent upon them and muscle responsible for stabilizing the spine and hips will become under active and compromised. Keep it to your heaviest set, or as needed. As far as knee wraps and wrist wraps the same rules apply, just keep it to your heaviest set and you will reap the benefits without compromising joint integrity.
4. Get a grip
As pictured above, Fat Gripz are a rubber based accessory used to increase the diameter of any barbell, dumbbell or handle. Increasing the diameter forces your grip to improve, as well as changes the lever mechanics of the lift you are performing. A strong grip is essential to successfully performing exercises safely. I can guarantee that if you use something like this for a month and then use the same weights without the Fat Gripz you will notice how much stronger you have become. When your grip is strong enough to handle an immense amount of strain you can focus on proper form and lifting execution instead of rushing to get it done.
Go out and try these methods for breaking through your plateau's. There is no substitute for hard work and determination, you have to want to succeed! These accessories are not a golden ticket, merely devices used to accelerate your performance and results (thats truly what we are all looking for).
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer