How To Build Strength With Microloading

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As you can see from the video above, I have built up to an elite level of strength. And I wanted to share with you my secret weapon how to build strength: Microplates.

The fact of the matter is, to build an incredible physique, you need to become very strong. Typically, the best natural physiques are a result of pushing heavy weight.

And to do this, you need the proper progression model in place.

How To Build Strength With MicroLoading: The Fix to the Flawed Model

The reality is, if your current routine doesn’t have a proper progression model in place, your gains will be marginal at best and you’ll struggle to build strength.

Think about that for a moment. Can you foresee a solid plan in your training that’s going to add 10 to 15 pounds to your bench press in the next month?

It’s very strange to me that the strength progression system of most people’s workout programs are underrated.

Why are most progression models flawed?

With the goal of each workout to build upon the last, to consistently get stronger, we must look at recovery. You see, after an intense and productive strength training session your body won’t recover as much as you would think.

In terms of strength gains, an increase of 1 to 2.5% is usually the upper limit of what can be seen from workout to workout. Beginners may be able to increase strength by 2.5% every workout and more advanced lifters may only be able to increase strength by 1% per workout.

The typical training method is to stick with a given weight until you hit the upper threshold of the rep range you are working in.

The problem with this is that adding a single rep to an exercise increases the predicted one rep max by 3% or more. 3% is a pretty big increase and it’s near impossible to maintain that rate of increase on a regular basis.

This is one of the reasons that many people hit plateaus in the gym – it’s the flawed system I was referencing earlier in the article.

To put this into even more perspective, let’s say you’re lifting weight within 100 to 200 lbs.

If you were to stick with the same rep range and just add 5 lbs to the bar, that could be an increase of 2.5% to 5%.

This is really pushing the limit to build strength, especially if you are lifting closer to 200 lbs.

The stronger you get, the more difficult it’s going to be to make these huge strength increases.

This is why I recommend using microplates on your key exercises. Microloading enables you to add 2.5 lbs to the bar every workout.

Notice how I said “key exercises?” That’s the other side of the coin. Microloading won’t be as effective if you’re trying to progress on a laundry list of exercises.

With the Kinobody Courses, all of the workouts are structured around adding strength as quickly as possible to your…

Of course there are more exercises in the programs, but getting stronger on those exercises alone are enough to build a body of a Greek God. With laser focus on a handful of key lifts along with microloading, you’ll be blown away with the results.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

How To Build Strength With Microplates In Action

After getting your hands on the Kinobody Micro Plates, this will give you the luxury of adding 2.5 lbs to your lifts each workouts.

And best of all, since it’s only an extra 2.5 lbs, bringing these microplates with you to the gym is very manageable.

Let’s take a look at what an effective RPT workout would look like with microloading to build strength:

Incline Barbell Bench Press Example

Workout 1:
Set 1: 200 lbs x 5 reps
Set 2: 180 lbs x 6 reps
Set 3: 160 lbs x 8 reps

 

Workout 2:
Set 1: 202.5 lbs x 5 reps
Set 2: 182.5 lbs x 6 reps
Set 3: 162.5 lbs x 8 reps

 

Workout 3:
Set 1: 205 lbs x 5 reps
Set 2: 185 lbs x 6 reps
Set 3: 165 lbs x 8 reps

 

Workout 4:
Set 1: 207.5 lbs x 5 reps
Set 2: 187.5 lbs x 6 reps
Set 3: 167.5 lbs x 8 reps

 

Workout 5:
Set 1: 210 lbs x 5 reps
Set 2: 190 lbs x 6 reps
Set 3: 170 lbs x 8 reps

This Is What Microloading To Build Strength Ultimately Comes Down To

As you can seen from the workouts above, the rep scheme with microloading will stay the same. And each workout, you will be progressing 2.5 lbs.

Can you now see the power and effectiveness behind microloading to build strength?

Learning how to gain strength with microloading is as simple as it gets, and it will also help reduce the risk of running into a plateau. You won’t be trying to push for a huge strength increase every workout. 2.5 lbs is much more manageable and will lessen the likely hood of you grinding out reps and stalling out.

Each month, this gives you the potential to add upwards of 15 lbs to your key lifts!

Imagine how your physique will transform after adding 60 lbs in a mere 4 months.

Learn more about the Kinobody Microplates here

Your Kino Question For The Day: How often do you plateau in the gym? How do you think microloading will improve your training? Let me know in the comments below.

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Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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