Flex Australia – June-July 2017

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her overall work capacity, which would allow
for a greater overall training tolerance,” she
continues. “In other words, in order to get stronger
over time, you will need to train for longer periods
to handle greater loads within set time frames, so
it is beneficial to have a higher-volume phase mixed
in every once in a while.”
For example, you may do a strength endurance
phase for three to six months, followed by three to
six months of a lower-rep training phase. “After doing
strength endurance for a while, you’ll reach a point
where a lower-rep phase could help break a plateau
and aid your overall max strength,” says Farmer.

Step 5: reset your setting

Tried everything else and still struggling? “Consider
a new environment to increase training results,”
Farmer suggests. “If you always train in the same
gym around the same people, things can get stale.
Sometimes simply switching up where you lift can
provide a good stimulus and motivation to push more
intensely during training.”

Whether a flat-out shift in gym is an option for

you or not, you can also wholly revamp your normal

routine, if only for a week or two. “That can give

you the feel of a fresh start,” Farmer says. “This

can include trying different types of training —

anything from endurance-style weight training

to a group fitness class to a whole new activity

like snowboarding. It can be yoga, calisthenics,

boxing, basketball or tennis — it’s an opportunity

to hit the reset button and come back after a break

to restart your attack on your strength goals.”

If muscle building is your

primary goal, gaining strength

isn’t necessarily a priority. Still,

generally speaking, a stronger

muscle is a bigger muscle.