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I was stuck. Thousands of biceps curls for months on end, and nothing. Not even half an inch. My arms had simply stopped growing.
The fix: “Partial overloads,” an idea from Alwyn Cosgrove, C.S.C.S., a trainer and the owner of Results-Fitness in Santa Clarita, California. Set a pair of pins in a power rack, level with your deceleration point, so you start at your weak spot. Place the barbell on the pins and perform the exercise in the shortened range of motion. For virtually any lift, follow these guidelines: Do one set of 10 repetitions lifting about 70 percent of the maximum weight you can lift one time. Rest 3 minutes, then increase the weight by 10 to 20 percent and crank out two more sets of six repetitions.
2. Think Small “Most men try to increase the load by too much, and stall their training programs as a result,” says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York. Adding too much weight too fast disrupts your muscles’ adaptation process, which should be gradual. A psychotherapist might call it baby steps. We prefer a much cooler term: microloading. It’s the simplest way to see immediate gains when you’re stuck in a rut.