Crush your PR in 4 weeks
When people join a gym, or buy gym equipment, they usually have a goal in mind, and one of the biggest goals you will see is that people want to grow bigger and stronger. It’s no secret that to gain muscle mass and strength, you need to be constantly pushing your limits. If you aren’t hitting a PR every four weeks or so, it could be a sign of hitting a plateau.
If you’re reading this article, we’re assuming that you’re encountering an overhead ceiling, or it’s just coming to that time where you’re looking to test yourself soon. Following the steps mentioned below will help you break through the plateau and hit a PR in four weeks.
Steps for Hitting a PR
Set a Goal
Some people confuse PRs (personal record or personal best – PB) with 1RM (One Rep Max). Your personal best can be your 1RM but it can also be the maximum number of reps you can perform with a certain amount of weight.
For instance, your PR goal could be to bench press 315lb for one rep or deadlift 225lb for eight reps. Hitting a PR isn’t something which happens randomly. You need to plan and prepare for it in advance.
Think of a PR attempt as an exam. You need to prepare for it on a timeline before you enter the examination hall. Setting a well-defined goal and prepping for it could help you in passing the exam.
Take It Easy On The PR Exercise
Contrary to mainstream thinking, you shouldn’t push too hard on the main exercise while prepping for the PR. Most of the times, weaker secondary (helping) muscles are what keep you from hitting a PR.
Performing more difficult versions of the lifts can help you gain strength for the main exercise. For example, if you want to hit a PR on the squats, performing front squats can prime you by reinforcing an aspect of technique which carries over to the main lift.
In the 4 weeks leading up to the PR attempt, you should perform the main exercise only as a warm-up lift so that your working muscles don’t get too tensed up. Doing other versions can dial in the technique and help you crush your PR.
When you’re looking to hit a PR, you generally want your muscles to be tighter and movements to be explosive. You can achieve tightness and explosiveness by using variations like pause squats, deficit deadlifts, etc.
Use Primer Sets
Primer sets are the sets which you perform before attempting the PR. The primer sets help you in getting in the groove and get your muscles warmed up and ready to go for the set you had been working so hard for for the last four weeks.
Pro tip – Don’t save the primer sets for the D-day. Perform the primer sets for the entire fourth week (without attempting the PR) so your muscles are used to lifting the weights, and you establish a mind-muscle connection.
Primer sets are an incredibly effective way of getting you in the zone for your PR. Performing the primer sets with great form and explosiveness can boost confidence and wake up high threshold motor units to get you ready for your working sets.
Supplements to Help Build Strength
When it comes to hitting a PR, you want to have a perfect diet and supplementation routine in place. Diet takes care of the main macronutrients and calories, while supplements will help fine tune things and fill in the gaps where you need them filled in. That being said, what are some good supplements to help build up strength while you are looking to PR?
Pre-Workout
15 Grams of high quality pre-workout formula in every serving, and 30 servings per container, all for a great price!
Pre-workout helps you get ready to lift by providing you with laser focus and energy, the perfect supplement for a PR. You don’t want to hit the gym on PR day without a solid pre-workout pumping through you, and Nutricost Pre-X Extreme is a great option!
Check out the full review for Nutricost Pre-X Extreme here!
Protein
Looking for a cheap whey protein Isolate? Check out Nutricost Whey Protein Isolate! A quality protein supplement at half the cost of other leading brands.
When it comes to building solid muscle mass (which helps build up strength) you need to be consuming the proper amount of protein each day. Getting enough protein through your diet can be hard, which is where protein powders come into play, and Nutricost Whey Protein Isolate is a solid protein powder to help you make those sought after gains.
Check out the full review for Nutricost Whey Protein Isolate here!
Creatine
Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.
Now creatine can be a tricky one, as it takes a bit to get set up in your system and if you want to hit a PR in four weeks you should probably do a loading phase. But creatine is a great supplement when it comes to building strength, as it helps to increase ATP. The best creatine you can buy, in our opinion, is none other than Nutricost Creatine Monohydrate, it is effective and does not break the bank.
Check out the full review for Nutricost Creatine Monohydrate here.
Four Week PR Wrap Up
All that being said, do you think you will be hitting your PR in four weeks? What are your top PRs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
