Just did Reload, and everyone of my lifts went up with the exception of my Military press. It has stalled for a while now, and not really sure why. It got me wondering at what point does someone need to add a specialized variety for a lift? Or is it better to do some ab work?
Changes in exercises are more effective than in loading schemes to improve muscle strength. - PubMed - NCBI
This research defines and explains "Specialized Variety".
This is one of many research articles along with empirical data that demonstrate long term gains in Limit Strength as well as other type of Strength, exercises need to be changed.
Changing an exercise can be as simple changing your grip spacing, going from a wide grip to a narrow grip, or going from a wide Stance Squat to a Narrow Stance Squat, etc.
The underlying reason is...
The General Adaptation Syndrome
This means the body eventually adapts to a new type of stress; in this case a new exercise.
Once adaptation occurs, progress stops. Continuing with an exercise, once it adaption occurs lead to "Overreading" (the prequel to "Overtraining). That means the exercise stalls and eventually you become weaker in the movement.
Periodization Training
The foundation of a well written training program is based on the General Adaptation Syndrome, know as Periodization Training.
Periodization Training is a progressive weekly training program that increased the stress placed on the muscles; via increasing the weight, increasing the repetitions, decreasing the rest periods between sets, etc or a combination.
In a Periodization Training Program a certain number of weeks of progressively overload leads to a final week of maxing out on the exercise. That week is then followed by dramatically dropping the load down in the exercise or starting all over with a new exercise that is similar in nature to the exercise you were performing; then progressive increasing loading.
Deloading and Reloading are over simplified terms of what Periodization Training is and application.
take a week off, recommence training with the weight dialled significantly down (50% or more but some times just starting with the barbell) and work back up slowly focusing on perfect form. I've taken four to six weeks to get back to the stall weight and then been able to reach a new PR
Taking A Week Off
This allows for recovery. It is know as Passive Recovery, doing nothing.
However, research shows that Active Recovery (some type of mild training) is more effective, promotes faster recovery.
Dialed Down Weight With 4 - 6 Weeks of Progressive Loading
This is precisely what Periodization Training is.
Kenny Croxdale