Hit A Ceiling In The Gym? Here’s How To Blow Through It By Breaking Up With Bench Press, Squat, And Deadlift
We need to talk.
These four little words, when uttered by your girl, can strike fear into any bro’s heart. Your first thoughts are either, “please don’t be preggers” or “she wants to break up.”
Whatever it is, you have a pretty good sense that is not a talk you want to have.
From one bro to another, we need to talk.
Chill out, I’m not preggers, that would be weird in the first place and unless I was shooting the sequel to Junior, not freaking possible.
It is, however, time for a breakup. A breakup from the bench press, squat, and deadlift.
Look it’s not long-term, it’s just a “for now” thing. Actually, this will help you in the long run. You will come out of this stronger and better than before, believe me.
God, writing that brought up some old memories of the worst break up lines I ever heard. Bring me whiskey, I have memories to drown.
Truth is, as heart wrenching as it sounds, breaking up with the bench press, deadlift and back squat for 4-8 weeks will actually make you stronger when you return to them.
After a breakup sometimes you just need to enjoy being single. By single, I mean single leg training.
Single leg exercises or unilateral movements provide an intense training stimulus to your muscles. Instead of having two legs to do the work you are forcing one set of muscles to pick up the slack. This means more calories burned, more strain on the muscle(s), and more strength built overall.
You split with the back squat, so for the next few weeks focus on barbell split squats.
Split squats are great for developing your quads as well as lighting a fire of glorious pain in your glutes. Find a heavy weight where 8 reps are challenging then perform 4 sets of 6-8 reps after that. Each week add 5 pounds to your previous weight and in 4-8 weeks watch your squat numbers increase, not to mention those sweet glutes gains.