Training to overcome stagnation

The advantage of training a beginner is the easily acquired progress, no matter how he trains. If a beginner trains correctly and thoughtfully, has a plan for diet and lifestyle, the muscle mass gain in the first year of training is certainly above 10kg. A beginner can add weight to the barbell relatively quickly and easily because he starts from a low base, his body recovers easily. Of course, there are many beginners training poorly and unthinkingly who then squander their chance at starting.

But let's imagine the situation after a year of thoughtful training. We went from a 50kg squat to a 130kg squat at benching to somewhere around 90kg. Adding on the barbell is not so easy anymore, plus higher and higher stress puts more demands on recovery. We can no longer get by with simply adding weight to the barbell.

We have a simple program for you to overcome stagnation. There is power in simplicity. Don't confuse efficiency with complexity.

The following program is designed to overcome stagnation and restore growth. Since this is a program for beginning intermediate athletes it is based on the maximum manageable load for 5 reps (5RM). So we are not interested in maxes for 1,2, or 3 reps. Five reps works best for strength and muscle mass gains.

Monday
Submaximal day

• Squat - work set after warm-up 5 x 5 with 90% 5RM
• Lying Press - working set after warm-up 5 x 5 with 90% 5RM
• Deadlift - working series after warm-up 1 x 5 x 90% 5RM

Do not exceed the specified intensity of the load. You may not be able to perform 5 sets of 5 reps, then I recommend reducing the number of sets to 3 and only for the occasional energising effect increase to 5 occasionally. For deadlifts, there is really only one planned work set on this load. This is because of the deadlift's affinity with the squat. Subsequent recovery of the muscle groups involved would exceed the time limits of this plan.

In the event that you still have the energy and otherwise don't give, you can add a few sets for the shoulders and arms. But try to finish the workout within 60 minutes of starting.

Wednesday
Day for recovery

• Squat - working sets after warm-up 2 x 5 with 80% of Monday's load
• Seated Press - working series after warm-up 3 x 5 with 70% of 5RM
• Shrugs - 3 x max with personal weight
• Hyperextension or GHR 5 x 10 reps

If you have any time left within 1 hour of starting, incorporate anything with single arm exercises (biceps, triceps, lats)

Friday
Intense day

• Squat - warm up, then gradually add weight until max for 5 reps (5RM), only do 1-2 reps as you gradually add weight, aim to not exhaust yourself before attempting 5RM. Attempt the maximum for 5 reps.
• Lying down press - warm up, then gradually add load up to the maximum for 5 reps (5RM), perform only 1 - 2 reps as you gradually add load, aim to not exhaust yourself before attempting 5RM. Attempt the maximum for 5 reps.
• Power Moves - 5 x 3 reps or Power Jerk - 6 x 2 reps

A dynamic exercise is included in place of the deadlift . The deadlift increases because you want to lift the dumbbell quickly, but that's different than having to lift the dumbbell quickly.

Continue the program for 2-5 months. Squat with 180kg and bench with 110kg for 1RM should not be a problem at the end.