Grimwood Overcoming Sticking Points

Overcoming Sticking Points

"Force has no place where there is need of skill."

Herodotus

All of us have experienced times when we get stuck at a particular spot in our lifts. From workout to workout we may feel ourselves getting stronger but we to struggle at that same point. We continue to ask ourselves the same questions.

What is going on? Why is this happening? What should I be doing to overcome this? Don't get too discouraged! We all have these same problems. Sticking points are a universal nemesis. If you are training hard and heavy, these areas will surface as surely as oil rises above water.

Let's talk about the three questions that we just asked regarding sticking points.

First, what is going on? When we experience a point where the bar slows and becomes significantly heavy inhibiting us from completing the full range of motion, that is identified as our sticking point. It is this exact area that we must recognize!

Second, why is this happening? Sticking points are very simply and very explained: weakness! I know what you're thinking. No, generally speaking you are not weak, but that particular area of your movement is! The truth is that sticking points are simply from weakness. Weakness or lack of strength is caused by other variables. Why we are weak in a certain area or through a particular range of motion is what we are after. The fact that we are weak in these areas and that we are recognizing these spots must prove to be our guide to overcoming them.

Let's look at some reasons for weakness that could be causing these sticking points. Number one is technique or a lack of proper leverage. Most weight lifters tend to sacrifice technique when going heavy. This is without a doubt a huge mistake. If there is one aspect of your training that you should be fully conscious of, it is your technique!

Proper technique will allow you to perform each exercise safely utilizing your body's maximum leverages throughout the entire range of motion. Bouncing the bar off your chest in the bench press or jerking the bar up off the floor in the deadlift are two examples of improper technique aimed only at trying to cheat your way through the exercise. By sacrificing form and technique you will almost always place yourself in a position which minimizes your leverages and lends yourself to serious injury.

Number two is improper assistance work. By assistance work I am referring to the exercises that you perform to aid your main lifts. For instance, in the bench Press you might perform two or three other exercises after the bench press to round out your chest workout. These related exercises are usually geared towards improving your bench press next time out.

These assistance exercises can prove either very beneficial or very detrimental depending on when they are performed and how they are Coordinated throughout your training week. Later, we will talk about when and why certain exercises should be performed on certain days and about their relationships with your other lifts.

The third major reason that we can sight is inadequate muscle rest and recuperation. You must allow for full and total muscle recovery of all of your muscles, big and small, before attempting maximum lifts. Even while performing heavy sets it is critical that you have rested and recovered sufficiently. For example, you cannot possibly bench press heavy more than once a week. The reason is that although your chest may be recovering quickly, your arms cannot!

Therefore, you must align your workouts so that you are performing your heavy sets when completely rested and recuperated! Failure to rest these smaller muscle groups will surface in sticking points throughout your training.

Remember that sticking points result from a lack of strength in those areas. Identifying those areas and understanding what causes them are the first two steps towards overcoming them.

Now let's take a look at some of the most common sticking points and how to overcome them! We will concern ourselves with the main three power lifts, the squat, bench press and deadlift.

Squat: getting stuck at the bottom or in the hole!

This is usually caused from a lack of inner quadriceps and/or hamstring development or as always poor positioning! Most of your descent is controlled by eccentric muscle contraction. However, once you are in the down position and begin to drive upward, your inner quadriceps accept most of the demand.

Train deep and without knee wraps as often as possible to strengthen this area. Also, increase your leg extension sets and reps for added connective tissue conditioning.

Squat: not able to stand erect at finish, slow at top!

This problem is very disheartening. After all, you have practically finished the lift. Here, the problem is lower back strength and/or high bar positioning. You want to employ heavy stiff-leg deadlifts on your heavy back day and add weighted hyper-extensions to your squat assistance work.

Also be conscious of where you are holding the bar across your back. If the bar is riding too high, you will have problems standing erect, especially when finishing!

Bench: can't get it moving off your chest, or very slow!

The problem is a weak upper back, improper arm positioning, or sore shoulders. You utilize your upper back strength from your lats when bench pressing to drive the weight off your chest. Also, the position of your elbows throughout the bench press determines where much of the weight is distributed. Strengthen your upper and middle back area by adding weight and sets to your lat pull-down assistance work.

Also, remember to keep your elbows at a forty-five degree angle (half way) between your sides and your shoulders when bench pressing, and always lower the bar to a point below your middle chest. Finally, rest those shoulders for at least a week without any shoulder activity before benching heavy again.

Bench: the bar stalls half way up!

This is indicative of weaker shoulders and poor arm positioning. You will need to strengthen your deltoids, especially the frontal area. Seated over-head dumbbell presses, dips and behind the neck presses are proven winners. Incorporate these exercises immediately following your bench press sets or on the following day. Do not put them somewhere in the middle of you training week. If you do, you will never recuperate in time to bench press heavy again the following week.

Again, arm positioning is critical. Keep your elbows moderately in as described above and lower the bar to a point below the center of your chest.

Bench: you can't lock it out!

The problem with locking out is always lack of tricep strength! Train your triceps with both heavy and lighter weight. Keep the heavier training close to your heavy bench, preferably on the same day! Add weight to your cable push-downs and make sure that you lock each and every rep out to full extension. Add seated vertical bench presses to your assistance training right after benching, go heavy!

Remember to give your triceps plenty of rest afterwards. Take as much as a full week or more before benching heavy again!

Deadlift (conventional): heavy off the floor!

If you are technically in proper position, the problem lies in your lower back. Add heavy stiff-leg deadlifts as assistance work immediately following your heavy deadlifts. You may even consider bending your knees slightly and pulling from a raised block off the floor. Also, add weighted hyper-extensions to your workout. Three heavy sets of eight reps with each exercise will be sufficient.

Deadlift (sumo): heavy off the floor! Now, if you are in proper position, the problem lies in your hamstrings and glutes. You will need to incorporate some close stance squats and some heavy sets of leg curls to strengthen these areas.

Deadlift: you can't lock it out at the top!

Your upper back and your rear deltoids need to be strengthened. You should incorporate moderate and heavy rear delt flyes into your program immediately following your lat pull-downs. Also, add weight to your lat pull-downs and keep good form. Finally, try going a little heavier on your bent-over rowing with a palms out grip every other set.

Deadlift: you are getting stuck right above your kneels

You need to improve your lower back strength but in a little different way. Set the safety racks so that the bar is resting at a point just below your knees. Get into it nice and close and pull your heavy reps of 5 for three sets after deadlifting. Hold the last rep for three seconds. Maintain a good grip, no straps!

Sticking Points can hold You back from performing Your very best. Learn to identify them and take the right steps towards overcoming them. Remember, over-training is not the key training smarter is!

Hosted by www.Geocities.ws