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ive hit a plateau - need help with sets variations!



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  #1  
Old 10-14-2008, 10:48 PM
pacmarn pacmarn is offline
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Default ive hit a plateau - need help with sets variations!

Hi All,



I have currently hit a plateau in my training, I used to be able to up the weight with things like a dumbbell shoulder press every few weeks but I am struggling at the moment! I notice other people changing the weight for each set, for example – I am currently doing 3 x 12 - 20kg dumbbell shoulder presses and usually try and max it out on the last set. Just wondering if it is beneficial to maybe do 1 x 10 – 22.5kg set and then (cant do another set of 22.5!) move down a size and do another 2 sets of 20kg …. Maybe even drastically do another few sets after that at 15kg? should I stick to my current training – or should I mix it up a bit with different weights for each set etc? not sure of the benefits of working from smaller weigh to a heavier weight also. Cant find any research on this so any help would be much appreciated.



Many thanks!

Shane
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Old 10-14-2008, 11:17 PM
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TALO TALO is offline
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You can try doing low reps with heavier weight.
3x3 or 5x5 programs work well for getting the numbers moving.
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Old 10-15-2008, 03:32 AM
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Ross86 Ross86 is offline
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What's your goal?
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Old 10-15-2008, 05:46 AM
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Kane Kane is offline
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Ross' question is very important. Off the top of my head I would say you could drop the reps to about 8-10 if you really want to stick with higher reps. But TALO's suggestion is also good if your only concerned with getting that number up a bit quicker.

You didn't really go into how your progression is planned, so that may be another area that could be improved.
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