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ORIGINAL: paj_mccarthy

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ORIGINAL: Kyusho

Some interesting training techniques and discussions going on here, I thought i'd outlign how i train at the moment.

Take a simple normal 10 rep bench press for example;

Bench for 100kg for 10 reps next sessions most people would increase weight, but I reduce rest time between sets from say 3 minutes to 1 minute. I may then only get 9 reps.

Next week i get 10 reps. So the week after i lift with a slower rep cadence, say 7 seconds instead of 3! I may only get 8 reps. The following week i achieve the full 10 reps on my slower cadence with very little rest time between sets. Now is the time to add more reps.... i get 11. Next week i finally decide to add weight and start all over again....

How does this sound to people?

Sounds like that will work to me. Clear measurable progression is the the way to train in my mind, and your method certainly adheres to that.

Have you ever hit a plateau where you can't get to that next step, ie. you do a weight at x kgs with 3 minutes rest between the sets but the next week you don't get the full 10 reps with 1 minute between sets? What do you do to overcome this? Do you deload?

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I would give it another week or two mate to see if their was progression. If there was no clear measurable progression i would drop the exercise and do say, weighted dips isntead and build up to a plateu in that. When that was reached i would switch back to bench and try and better my previous efforts- so yes, kind of deloading in a way