When you hit the gym week after week, you have a built-in insurance policy for growth: tons and tons of new weight to add to the bar. Everywhere you look, there are plates to pile on, making progression a no-brainer. And that’s a good thing because training with progressively heavier weights – usually in the 8-12 rep range – is the most universal solution for continuing hypertrophy.But true mastery of the weight is also key – being able to control the weight on any given exercise throughout the range of motion and commanding it through various speeds and rep ranges lets you know that you are truly ready to move up and move on.Use these four tricks with your 10RM to continue growing, while also improving muscular density, functional strength and conditioning.
2 of 5
Positional Holds
So you can squat 315 for a set of 10, huh? Awesome. Let’s see you hold that 315 with your thighs just below parallel for 10 agonizing seconds. Positional holds help you to dig in to typically untapped muscle fibers and they build positional strength. Because you are stronger when resisting gravity (i.e. the eccentric phase of a lift), you can hold this position longer.>> After your standard sets training with your 10RM, use a power rack to perform isometric holds with the same weight for your squat, bench press or overhead pressing variations. Set the safety pins a few inches below the portion of the lift you are training and aim for holds of 10 seconds. Repeat 3-4 times, resting 1-2 minutes between sets.
3 of 5
Max Reps
We’re conditioned to take pride in how much weight we can bench press for a single rep. But we would be well served by taking a cue from the NFL Combine, where they strive for max reps with a single weight. This joint-saving methodology improves muscular endurance, alters muscular recruitment patterns and accesses more muscle fiber types. Unless you’re training for pure strength, increasing your reps on a single, heavy lift can drastically improve muscle quality.>> What are your 10-rep maxes for the squat, bench press and deadlift? For 2-3 months, keep those weight loads and, instead of adding weight week after week, work on adding reps. Once you can perform 15 or more reps with that weight, then assess your new 10-rep max, train with it for 2-3 months, then repeat the process.
4 of 5
Slowing Rep Speed
If you’ve taken the time to explore No. 2, then No. 3 is a good transition. If you can take your 10RM and slow your rep speed down to a crawl, then you’re in for a few days of new soreness. Slowing the pace of your reps – think 5-10 seconds on both the positive and negative portion of each rep – promotes a deeper mind-muscle connection, while triggering a deep, soul-rending burn in working muscles and joints. Plus, the eccentric focus causes more muscle breakdown, which leads to more growth.>> After your normal working sets, use your 10RM to try completing 3-5 sets of 3-5 super slow repetitions. Pick a pace – say, 7 seconds on the positive, 7 on the negative – and stick to it for a few weeks. Once you can complete 10 controlled reps with your 10RM using your selected pace, either slow the pace down or add weight to the bar and start the process all over again.
5 of 5
Rep and a Half
Perform a half rep followed by a full rep. Repeat. That’s one rep. This protocol allows you to get the full range of motion that you need for growth but adds another half rep – from the halfway point to the point of peak contraction – that increases muscle breakdown and makes you stronger through the top half of all your reps.>> Think you’re ready to move up your 10RM weight? Take a pause and see how many “1 1/2s” you can do with that weight. Once you can do 10 “1 1/2s” with your 10RM, you have our permission to add weight to the bar.
When you hit the gym week after week, you have a built-in insurance policy for growth: tons and tons of new weight to add to the bar. Everywhere you look, there are plates to pile on, making progression a no-brainer. And that’s a good thing because training with progressively heavier weights – usually in the 8-12 rep range – is the most universal solution for continuing hypertrophy.
But true mastery of the weight is also key – being able to control the weight on any given exercise throughout the range of motion and commanding it through various speeds and rep ranges lets you know that you are truly ready to move up and move on.
Use these four tricks with your 10RM to continue growing, while also improving muscular density, functional strength and conditioning.
Positional Holds
So you can squat 315 for a set of 10, huh? Awesome. Let’s see you hold that 315 with your thighs just below parallel for 10 agonizing seconds. Positional holds help you to dig in to typically untapped muscle fibers and they build positional strength. Because you are stronger when resisting gravity (i.e. the eccentric phase of a lift), you can hold this position longer.
>> After your standard sets training with your 10RM, use a power rack to perform isometric holds with the same weight for your squat, bench press or overhead pressing variations. Set the safety pins a few inches below the portion of the lift you are training and aim for holds of 10 seconds. Repeat 3-4 times, resting 1-2 minutes between sets.
Max Reps
We’re conditioned to take pride in how much weight we can bench press for a single rep. But we would be well served by taking a cue from the NFL Combine, where they strive for max reps with a single weight. This joint-saving methodology improves muscular endurance, alters muscular recruitment patterns and accesses more muscle fiber types. Unless you’re training for pure strength, increasing your reps on a single, heavy lift can drastically improve muscle quality.
>> What are your 10-rep maxes for the squat, bench press and deadlift? For 2-3 months, keep those weight loads and, instead of adding weight week after week, work on adding reps. Once you can perform 15 or more reps with that weight, then assess your new 10-rep max, train with it for 2-3 months, then repeat the process.
Slowing Rep Speed
If you’ve taken the time to explore No. 2, then No. 3 is a good transition. If you can take your 10RM and slow your rep speed down to a crawl, then you’re in for a few days of new soreness. Slowing the pace of your reps – think 5-10 seconds on both the positive and negative portion of each rep – promotes a deeper mind-muscle connection, while triggering a deep, soul-rending burn in working muscles and joints. Plus, the eccentric focus causes more muscle breakdown, which leads to more growth.
>> After your normal working sets, use your 10RM to try completing 3-5 sets of 3-5 super slow repetitions. Pick a pace – say, 7 seconds on the positive, 7 on the negative – and stick to it for a few weeks. Once you can complete 10 controlled reps with your 10RM using your selected pace, either slow the pace down or add weight to the bar and start the process all over again.
Rep and a Half
Perform a half rep followed by a full rep. Repeat. That’s one rep. This protocol allows you to get the full range of motion that you need for growth but adds another half rep – from the halfway point to the point of peak contraction – that increases muscle breakdown and makes you stronger through the top half of all your reps.
>> Think you’re ready to move up your 10RM weight? Take a pause and see how many “1 1/2s” you can do with that weight. Once you can do 10 “1 1/2s” with your 10RM, you have our permission to add weight to the bar.
