As bodybuilders and/or weightlifters, we love to see our training numbers go up. Whether we’re adding more weight to the bar or simply performing more reps on a given lift, the goal is always progression. A new personal best followed by a mini celebration is no different than a soccer player scoring a goal and doing a dance. It’s one of the highlights of our training.
But what happens when the numbers stall for weeks or even months at a time? Is it because you’ve reached your genetic ceiling and can no longer make progress? Or is there something you can adjust to have the numbers trend upwards again?
This video will cover five ways to smash through bench press plateaus using simple, yet scientifically proven strategies that will ensure you’re maximizing your strength potential.
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References
1. Baker DG. 10-year changes in upper body strength and power in elite professional rugby league players–the effect of training age, stage, and content. J Strength Cond Res. 2013 Feb;27(2):285-92.
2. Knowles OE, Drinkwater EJ, Urwin CS, Lamon S, Aisbett B. Inadequate sleep and muscle strength: Implications for resistance training. J Sci Med Sport. 2018 Sep;21(9):959-968. doi: 10.1016/j.jsams.2018.01.012. Epub 2018 Feb 2. Review.
3. Brotherton EJ, Moseley SE, Langan-Evans C, Pullinger SA, Robertson CM, Burniston JG, Edwards BJ. Effects of two nights partial sleep deprivation on an evening submaximal weightlifting performance; are 1 h powernaps useful on the day of competition? Chronobiol Int. 2019 Mar;36(3):407-426. doi:10.1080/07420528.2018.1552702. Epub 2019 Jan 10.
4. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 2018;52:376-384.
5. Bartholomew, J.B., et al., Strength gains after resistance training: the effect of stressful, adverse life events. J Strength Cond Res, 2008. 22(4): p. 1215-21.
The Best Beauty Advice Eveyone Should Know
The beautification process can be rather fun once you get the hang of it. If you just jump into it blindly, you might use unsafe products or products that create a less-than-flattering look. Improve your appearance by following the advice below.
Vitamin E is like the Swiss army knife of skin care. There are many ways to use this healing vitamin. Vitamin E can help to keep skin feeling soft, supple and healthy. Vitamin E is also an effective way to soften cuticles.
Since unwanted facial hair can be embarrassing, remove it. You can easily do this yourself by using wax or tweezers. Or, you can have it done at a salon by a professional. Either way is an easy solution to help you feel better about your appearance.
Commit to drinking enough water every day. You need to drink eight to ten glasses a day for maximum beauty benefit. Being hydrated will help you look younger, and will also help you keep in better overall fitness. Do not neglect yourself and you will have great results from any beauty program.
Do not forget your hands need to be pampered too. Hands are often overlooked in beauty treatments. That is why it is said, if you want to know someones age, check their hands. In addition to daily treatment with lotion or cream, you should exfoliate your hands once a week.
Go on a detox diet once a month to maximize your beauty routine. You may not realize how many toxins are building up in your body on a daily basis. If you do not remove them regularly, they just sit in your body, and may later negatively affect your health.
If you have frizzy hair, pick up a brush made from boar bristles. Many people suffer from frizzy hair. When drying your hair, use your boar bristle brush to tame it down. This will help to avoid frizzy hair. Brush your hair as you direct the hair dryer downwards.
A nightly application of moisturizing cream can prevent dryness and irritation around your eyes. Keeping the area moist will lessen the effects of aging and prevent dark circle from forming under the eyes.
To help increase the elasticity of skin and thereby reduce the chances of stretch marks, depend on olive oil! Everyone has olive oil in the kitchen and every week you need to bring it in the bathroom and use it in place of your regular moisturizer after showering. Massage it well into your stomach, buttocks and thighs for improved skin strength and to keep those nasty stretch marks away!
To highlight your eyes and make them look larger and more awake, use a shimmery, pale shade of vanilla or light gold just under your brow bone. You can sweep it down to cover your entire lid for a natural look, or sweep it on after applying your other eye colors to frame your eyes.
Use a cleansing shampoo at least once a week. Your hair gets all sorts of buildup on it and the normal shampoo does help, but nothing really cleanses it better then a cleansing shampoo. After you do this, you will notice that your hair just feels softer and lighter. It also looks better too.
If you find you are wearing makeup every day, try to pick a day once a month to let your skin go natural. You will let your skin breathe and it will remain healthy. You will see that your face looks a lot better the following day.
To boost your hair’s shine when you wash it in the sink or shower, give it a final rinse under really cold water, if you can stand it. The cold water helps to seal the hair’s cuticle, making your tresses look smoother, shinier, and less frizzy than rinsing with hot water.
If you have grey hair dyed dark, and your roots are beginning to show, try putting the same color mascara as your dyed hair. If your hair is dyed a lighter color such as blond, spray some hairspray on the roots and use a bit of bronze or gold-colored eyeshadow. Or, you can try one of the root color-combs available at local beauty supply stores.
You may not have stuck your finger in an electrical socket, but your hair frizzes might suggest you had. To tame these nasty beasts, you will want to add moisture to your hair. Stay away from hairspray as it has alcohol that dries the hair. Apply hair serum to damp hair to lock in the moisture, and keep uncontrolled hair at bay.
You can spend big bucks on special dandruff shampoos containing salicylic acid for your dandruff and/or flaky scalp. But did you know that salicylic acid is, in fact, aspirin? So you can skip the expensive shampoos. Just take a regular uncoated aspirin or two, crush it to a powder, and mix it with your shampoo. Let it sit on your scalp for a minute and you will find it has the same result as more expensive treatments.
Many people tend to get dead skin on their lips. This makes them look old and dry. A great way to prevent this from happening is to brush your lips gently with a toothbrush every single day. After you have done this, you will want to put some balm on to keep them protected.
Be sure to apply moisturizer to your face before you apply your foundation. It will stop your makeup from streaking and give you a more natural look once your makeup is applied. Be sure to go below your jaw line so you do not have the dreaded makeup lines that occur.
Use coffee ground to smooth your hands. Don’t throw out old coffee grounds. Save them in a bag in your fridge. Twice a week, before moisturizing your hands, use a teaspoon of the coffee grounds and rub your hands together. Wash your hands, then apply lotion as you normally would.
Having a good beauty routine doesn’t have to be an ordeal. Planning one can take some effort, but the benefits are numerous. With the tips offered in this article, you know have the knowledge you need to create a proper beauty regimen.
