- Lifting Too Heavy Too Frequently
Unfortunately, this was a lesson learned the hard way. Until competing in powerlifting, almost all of my training sessions for the past couple of years have consisted of one of the major three lifts (Squat, Bench, and Deadlift) working with weights 80% or higher of my 1 rep max. I had been training 5-7 days per week, deload weeks were almost always neglected or shortened, heavy weights were lifted, and minimal progress was made over time. It wasn’t until my first powerlifting meet that I truly appreciated the value of a deload week.
In preparing for my first meet, I was able to convince myself to hold back on the heavy weights for the week prior to the competition. During the meet, I was easily able to set new personal records on all three of lifts. Sure, some of this could be attributed to the adrenaline drive of competing but not all of it.
Since that first competition, I have been able to bring my strength to new heights simply by implementing lower intensity training sessions more often.
If you are reading this, I am assuming that you like to lift heavy like I do. If the first paragraph sounds like you, try this for a change:
- Limit yourself to 1 heavy squat or deadlift training day per week
- Alternate between heavy and light days with squat, bench, and deadlifts.
- Focus your light days on single-limb variations, altered resistance (bands, chains, etc.), and/or speed work.
- Deload for a week every 4-6 weeks or as your program calls for.
- Lacking Intent With Sub-maximal Lifts
Make every rep count. When training for peak strength, lifting at sub-maximal loads (<95% 1RM) are crucial to your success at obtaining a new PR. Warm-up sets and build-up sets are a chance for you to properly assimilate your body to handling heavier weights. These sets should be treated exactly like maximal sets.
Lifting with the same intent on sub-maximal sets that you would with a maximal set should be the focus. Practice the same set-up and technique and accelerate the weight with the intent of driving the weight with the same explosiveness as a maximal set.
Think of it as neurological training. You are training nervous system to repeat a motor pattern repeatedly with the same technique and effort regardless of the resistance. Therefore, sub-maximal sets should be done with speed and intent. Do not waste your time and discredit lighter sets as simply warm-up for the joints and muscles.
- Not Sleeping Enough
Sleep is your body’s only chance to recover between grueling workouts. You may be able to function fine throughout the day off of 5 hours of sleep but if you are chasing after PR’s, you need more.
- Not Eating Enough
To develop strength, you need muscle. To develop muscle, you need calories. Physique may be equally important to you. Balancing the appropriate amount calories and macronutrients in your diet can be tricky when training for strength and improving or even maintaining a lean physique. If you are considering going on a restrictive diet (low-carb, fasting, etc.), do not expect your strength to increase much beyond what it is at now.
- Too Much Time Spent On Isolation Exercises
If you are after maximal strength, most of your training sessions should consist of heavy compound exercises. Following the Pareto Principle (the 80/20 rule), 80% of your effort and training should consist of heavy compounds with only 20% percent focused on isolation exercises. Do not waste your time building up individual muscles separately (unless bodybuilding is your goal).  Use that time working muscles synergistically to move heavier weight to achieve a greater overload stimulus.
-Dan
