How To Build Your Strength With “Mini plates”
As you can see in the video, a guy like me, weighing 64 kg, who can lift 120 kg of deadlift to 10 reps, brings me to the level of ADVANCED by:
Personally, I want to reach the ELITE level (I will), and I have no doubt that you can also, if you implement the things I will talk about in this article.
The truth is that in order to build an aesthetic body, you have to be stronger. Most of the natural people you will see in the gym that look very impressive are usually those that are very powerful.
In order to do this, you will need a good program that will help you progress and become stronger with time.
So how do you build power with mini plates?
Most training programs you’ll see are very basic.
3 sets of 8 reps, 3 sets of 10 reps, 3 sets of 12 reps, etc. and so on.
When your main goal is to build strength and muscle mass, you will have to give your body enough time to recover because if you do not, you will find yourself stuck week after week.
I recommend using mini-plates for your base exercises. Small plates are equal to 567 grams and help you improve from a workout to about 1.134 kg.
My cutting program
THE NEW YOU
You will find that the program is based mainly on the strengthening of basic exercises such as squats, bench press, deadlift. This will ensure that you continue to improve and become stronger while you are losing fat.
How to Build Power with Mini Plates
In order to build power with mini plates you will need to use the opposite pyramid, which will look like this:
Incline bench press
Set 1: 100 kg x 5 repetitions
Set 2: 90 kg x 7 repetitions
Third set: 80 kg X 9 repetitions
Set 1: 101.134 kg x 5 repetitions
Set 2: 91.134 kg x 7 reps
Set 3: 81.134 kg X 9 repetitions
Set 1: 102.268 kg x 5 repetitions
Set 2: 92.268 kg x 7 repetitions
Set 3: 82.268 kg X 9 repetitions
Set 1: 103.402 kg x 5 repetitions
Set 2: 93.402 kg x 7 repetitions
Set 3: 83.402 kg X 9 repetitions
Set 1: 104.536 kg x 5 repetitions
Set 2: 94.536 kg x 7 repetitions
Set 3: 84.536 kg X 9 repetitions
As you can see from a workout the weight will rise by about 1.134 kg and you will still be able to maintain the same reps you did in the previous workout.
Do you understand how much benefit there is to the mini plates in the long term ?!
Do not try every week to push yourself with heavy weights beyond your ability. Instead, increase a little weight each time, which will help you maintain excellent technique and continuous improvement.
If you look at it monthly, you can add to your base exercises about 4.5 kg and within 4 months about 18 kg!
What do you think about the article:
“How to build power with mini-plates”?
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