Plateaus in training are inevitable, sadly. Though, with strategy we can aim to minimise their lengths. At Carroll Performance we are huge fans of utilising periodisation through the manipulation of rep ranges, total sets, rest periods and also training goals such as hypertrophy phases and also neurological / strength phases.
A strategy which we have found to work time and time again for our clients to break through hypertrophy plateaus is the incorporation of strength phases.
When we talk strength, think primarily lower rep ranges in the 1-5 rep range. Then hypertrophy will be a much broader range in the 6-15 rep range primarily.
A strength phase will be focused on improving neurological adaptations. Lower reps will train our nervous system. While higher reps, will tend to be the focus for structural, muscular, adaptations. If a client has a hypertrophy goal then the majority of their training should sit in that 6-15 rep range. The majority! Not all of it!
Utilising strength phases can be a great way to give your client a break from hypertrophy focused work which can be a positive both physical and mentally. We like to use strength phases as a way to help prime future hypertrophy goals.
For example, a client is squatting 100kg for 8 reps. They have been plateaued on this number for quite some time. Ideally, we want progressive overload. Progressive overload is what will lead to improved hypertrophy adaptations. For this to occur, a simple way to look at it is this: we want the client to do more reps with that 100kg. Or, have the client do more weight for the 8 reps.
This is when a strength phase can be a great way to improve the squat. Target lower reps to improve neurological performance in a new rep range. Which can then lay the foundations of using more weight when we go back up to the 8 rep range.
Utilising an 8-12 week strength phase, a general example could be 2 x 4 week phases of:
– 4 weeks of 4 reps with a 2 second pause
Followed by:
– 4 weeks of 3 reps with no pause
The lower reps will instantly force the lifter to use more weight. Less reps, more weight that can be lifted. A great way to expose the lifter to a new load. More repeated efforts of this heavier weight, the better and better they will become at the new rep range.
Anecdotally, a cool thing we find with targeting something different in training is it tends to lead to fast adaptations initially. The lifter tends to respond quickly to a new stimulus. Eventually this response slows down, but short term we can see quick progress.
Considering the loads we used previously with our lifter who was plateaued on the 100kg squat for 8 reps, the lifter may now reach up to 140kg x 3 reps to end their 8 week training phase for strength. When they come back up to 8 rep work, they should now easily be able to surpass their old 8 rep weight based on our experience.
Improving neurological adaptations can allow for a hypertrophy plateau breakthrough. As the lifter now has a superior ability to add more weight to the bar.
Now the lifter can most likely do 110-115kg for the old 8 rep set. Which they were doing 100kg for previously. The strength phase not only has them stronger in low reps, they are also now stronger for higher reps through those neurological adaptations.
What does this mean?
We have laid the potential for greater hypertrophy adaptations now that the lifter has progressive overloaded from their old plateau. Remember, if we want to achieve hypertrophy adaptations, our key focus should be on progressive overload.
You do more reps with the same weight, or you do more weight for the same amount of reps.
Overtime, this can become harder and harder the longer you lift.
This is why doing strength phases definitely have their place in lifters programs. Even if their goal is purely hypertrophy focused. Strength increases are still powerful!
Short term, we aim to achieve fast neurological adaptations. With the intention to transition back up to the higher rep work and use our new strength gains in the more traditional hypertrophy rep zone.
Program Design is what allows a coach to strategise and make intelligent interventions. It’s understanding plateaus, but more importantly, understanding how to break those plateaus. When creating programs, think long term for your clients. But also have the ability to make changes in the short term when things do not go to plan.
Strength cycles can often be a great contingency plan when the hypertrophy progress seems to stall.
Want to learn more about program design and periodisation? Ready to help your clients break through plateaus?
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Yours in fitness,
Mark Carroll