NOTE: This is my training log and not an article. This is unedited and often not even prof read content. Most of what you see in my log is off the cuff and will contain typos and errors. My personal goal of this log is to push out as much content as I can, not trying to become an editor (that will NEVER happen) so I ask for you patience. What I tell my staff and associates is they need to learn how to learn "Dave". If they agree to that I will agree to take a bit more time so the errors are not super bad.

A couple ways to overcome training barriers

REP UP

Try to increase the number of reps on your max set.  This is more for your accessory or bodybuilding training. Pick 1-2 movements per session and program out for a 3-5 week block. Keep the movement in the same exercise sequence to ensure a minimal level of consistency. Every time you do this movement try to get one more rep than you got the last time (one your last set).

This is great for:

  •  Building basic strength
  • To build up the strength of one of your supplemental movements. You supplemental movements are those that will best carry over to your primary movements. So if increase in supplemental movement equals increase in prime movement than what strategy is being used to bring up that supplemental movement.
  • Building Muscle Mass

This is an old school method that many of us grew up doing but has seemed to slip away over the past 5-10 years that I call the "training economy era"

Change How You Warm Up

I used to be one of those guys who would never start a movement with less than one plate per side than I moved to Columbus, Ohio to train at Westside and found myself doing 8-10 sets before we even had a plate on the bar.  If my session was to bench 405x3 I used to do this...

135x20

225x10

315x6

365x5

405x3

Total Sets = 5

Total Volume = 44 reps

Total Workload = 9880 pounds

Total 1st Reps = 5

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Then at Westside,  if I was to work up to 403x3 it was now..

Bar x zillion ( no idea how many but I would say no less than 6 sets 3-5 reps    = 18 total reps

95 for 3 sets of 5 = 15 reps

135 for 3 sets of 3 reps = 9 reps

185x3

225x3

275x3

315x3

335x3

365x3

385x3

405x3

Total Sets = 20

Total Volume = 66 reps

Total Workload = 10,455 pounds

Total 1st Reps = 20

There are several factors at change here and I will not bore you with them all. Here are some of the most important. If technique is something you are working on look at the difference between the two strategies (20 vs 5). I am a big believer when it comes to loaded strength training once you get past the first come reps  technique work gets tossed out the window, especially for a Powerlifter where the first rep is the one that matters the most.

Another variable is the warm up part. Specifically getting your body used to the movement you will be performing a heavy triple with.  Notice the difference in strategy ( 5 sets vs 20 sets, and 66 reps vs 44 reps).

I am not saying one way is better than the other as I can provide valid points other other side;

Assuming you have a general warm up you will be more fresh and stronger for the top set and may be able to apply more force without all the additional warm ups.

The workload is less with the first example and depending on the total program for the day could be a better fit.

It takes less time to do 5 sets as it does to do 20

The take away is this is a very viable change than can be applied (one way or another - plus other options) than can impact your training.