The Law of Accommodation

Bench Press + Hanging Banded Dumbbells

The law of accommodation is your body physiologically adapting to the stimulus placed upon it and becoming less receptive to change.

Remember when you first joined the gym and made some amazing (and pretty much instantaneous) progress?! Well, this is down to the fact your body was responsive to the stimulus placed upon it… Do you also remember that progress slowing down after a period of time?! Well that's the law of accommodation.

Chain Resisted Bench Press When your body becomes receptive to the stimulus it's time to change the plan!

"Just when you think you have all the answers, it's time to change all the questions"

I would personally recommend cycling 3-4 week programs in order to prevent this from happening. The changes will vary depending on your goal however the changes could entail switching up the sets, reps, rest periods or angles on lifts. You can also add bands or chains to various exercises to stimulate your lifts from a different perspective.

Below is an example of how you can adapt and change your program on a weekly basis based on a push session to overcome a bench press plateau;

Week 1
Exercise Sets Reps
Flat Bench with Chains 3 12
Tate Press 3 15
Seated Dumbbell Press 4 12
Decline Dumbbell Press 3 15
Cable Cross Overs 3 12
Week 2
Exercise Sets Reps
Flat Bench with Bands 3 15
Tricep Rope Pushdown 4 10
Military Press 3 12
Body Weight Tricep Dips 3 Failure
Flat Bench Dumbbell Flys 3 15
Week 3
Exercise Sets Reps
Flat Bench with hanging Dumbbells (banded) 5 5
Banded Overhead Extension 3 20
Standing Arnold Press 4 10
Decline Bench Press + Band Resistance 3 8
Pec Deck 4 8

It's worth noting that when we master a particular exercise, let's say for example the Bench Press, that once it's mastered, theoretically it can't get any better. We can only apply repetitive strain by over doing this 1 particular variation of movement which consequentially could lead to injury. By cycling programs and exposing your body to a variety of different exercises we build up a wider and more solid fundamental base. This style of training is Conjugate style training. This still allows progressive overload but not in a lineal fashion. This is extremely important for athletes and helps massively in injury prevention.

"The pyramid is only as tall as its base"

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#TheNextLevel in sports nutrition

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