Workout Routines

4 Combo Routines to Knock Out Plateaus

These powerful groupings can help break any weightlifting rut.

Chest Workout - Dip
Duration 20 min
Exercises 2-3
Equipment Yes

Lifitng heavy objects are what most gym-goers are a big fan of because it means more muscle. Traditional bodybuilding, powerlfiting, and Olympic weightliftng routines have been staples in my training arsenal for years. To enhance your skill set of your chosen lifting sport, you need to take your time and execute each lift with proper form and set and rep schemes as well as loads. Once all of that is set in stone, you need to rest or else your next lift will suffer. This method can be applied to the majority of your training; in fact, it's imperative that you follow these lifting rules. 

Plateaus, they're inevitable. To break them, you have to mix it up and do some unconventional methods. Incorporating some challenging strength combos will test your body and mind. Racing against the clock will ignite some fire into any untapped strength, and you'll bear witness to muscle fiber growth and an increased work capacity to push you mentally. Here's why the following combos work.

No. 1: They Kick-Start New Muscle Growth

Try these killer combos. They'll create a signifiant amount of metabloic stress and damage to a large part of your body. The amount of stress on your body will also cause the migration of satelite-muscle cells. 

No. 2: They Increase Conditioning and Work Capacity

Forcing more work on your body in less time will make your energy systems adapt and improve. If you're used to doing traditional three sets of 8-12 reps, or heavy singles and doubles -- your body will be pushed to create new adaptations that's from the metabolic stress. This will increase your ability to do more work. 

No. 3: They Burn Fat

Getting lean is always nice, even if you're just looking to get more muscle and strength. These types of combos are very similar to high intensity interval training (HIIT). Increasing your excessive post-exercise oxygen consumption (EPOC) will keep your metabolism revved for hours post-workout. 

No. 4: They'll Challenge You Mentally

Pushing yourself to move a lot of weight, such as squatting 500 pounds takes a lot of guts. These combos are not for the weak-minded either. You must be willing to embrace the pain and push yourself beyond what you think you're capable of doing.

To keep progressing with your muscle-building goals take The Rock Hard Challenge.  


The Workouts

Perform each of these workouts on different days in one week. You will need the three rest days. How you break up the split during the week is up to you.  

Chinup and Hard Style Swing

Exercise 1

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
6 sets
6 reps
-- rest

Exercise 2

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
6 sets
10 reps
-- rest

Double Kettlebell Front Squat and Farmer's Walk

Exercise 1

Kettlebell Double Front Squat
exercise image placeholder
-- sets
8 reps
-- rest
*Bring them down to your sides and walk with them for 40 meters. Repeat this combo as many times as possible for 20 minutes.

Exercise 2

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
-- sets
8 reps
-- rest
*Bring them down to your sides and walk with them for 40 meters. Repeat this combo as Many times as possible in 20 minutes.

Barbell Bent-Over Row, Push Press and Deadlift

Exercise 1

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
8 sets
5 reps
-- rest
*Your goal is not to put the bar down until you complete 5 reps.

Exercise 2

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
8 sets
5 reps
-- rest
*Your goal is not to put the bar down until you complete 5 reps.

Exercise 3

Stiff-Legged Deadlift
exercise image placeholder
8 sets
5 reps
-- rest
*Your goal is not to put the bar down until you complete 5 reps.

Sled Push, Dip and Pullup

Exercise 1

Sled Press
exercise image placeholder
-- sets
40 meters reps
-- rest
*Set the timer for 15 minutes. Perform a heavy sled push for 40 meters. You’ll know if it's heavy enough for you when you’re struggling to make the 40 meters without slowing down too much.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
1 sets
to failure reps
-- rest
Bang out as many dips as possible.

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
1 sets
to failure reps
-- rest
Do as many pull-ups as possible.
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