đ And if you really want to âstep it up a notch,â challenge yourself to learn how to do the Clean + Jerk.
Can you limit your âGAINZâ from doing TOO MUCH Clean + Press? (Or too many Clean + Presses?)
According to the Law of Accommodation, you can.
It states:
The adaptation response diminishes over time through exposure to a repeated stimulus.
In other words, if all you do is X, then X ceases to have a positive impact on you.
You can make phenomenal gains from doing âjustâ Clean + Presses.
For long periods of time.
But NOT if you do the âsameâ workout all the time.
Something must change - the stimulus must change.
But how do you balance the Law of Accommodation with the SAID Principle?
The SAID Principle is âSpecific Adaptation to Imposed Demandâ.
In other words, you get what you train for⌠You have to practice the âskill of strengthâ to get stronger.
A âdilly of a pickleâ to quote Ned Flanders.
Well, consider changing the following:
The load
The reps
The sets
The rest periods
The tempo of the exercise (slow negative on the Press, for example)
The order (All Cleans, then Presses - a complex)
Or, you can change the exercise altogether and use âspecialized varietyâ - similar exercises âin the same familyâ that train the same muscles, but with a different stimulus.
For example:
Clean â
Bottoms Up Clean
High Pull
Double Swing
Press â
Bottoms Up Press
Push Press
Jerk
Press w/ super-slow negative
1 Âź Press
V-Sit Press
Sots Press
See-Saw Press
As you can see, thereâs lots of variety in there - admittedly more in the Press than the Clean, but a lot nonetheless.
So, if your progress has stalled, start manipulating one or more of those variables.
Or, you can grab a copy of âTHE GIANT Xâ where Iâve done all that for you.
Youâll still put heavy weight over your head.
And youâll still build a stronger Press and more muscular upper body.
And youâll still âbuild a bigger engine.â
You just wonât have to try to figure it out by yourself.
Stay Strong,
Geoff
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