Ring rows endurance plateu

Hi all. I am in need of some guidance to break through a major plateu. I am restarting F1 and is for the moment stuck at RC PE2 at 4x12. I manage to do two set in the prescribed tempo and IM. After that my back and biceps are smoked. Been here quite long now. Any tips??

Hi Tobias,

Select too hard to go back a step. From there, post a form check video for review. Also please see the advice Alex and John gave for breaching plateaus in this thread: 

1 minute ago, Everett Carroll said:

Hi Tobias,

Select too hard to go back a step. From there, post a form check video for review. Also please see the advice Alex and John gave for breaching plateaus in this thread: 

It might be a good idea to drop back, and add a few extra set after the workout.

Hi Tobias,

Like Everett suggested, you could also post a form check video for review which is a great tool for getting individualised feedback.

Obviously the first and easiest solutions are noted above.  Follow the programming.  Every once in a while, however, someone will get stuck despite trying this approach for months.  If this is the case, my suggestion would be to increase your overall rep count by means of more sets of lesser reps.  For instance, if you are stuck at 4 x 12 (48 total reps), then i would start at 5 x 10 (or even 10 x 5 or 6), then 6 x 10, then 7 x 10, then 5 x 12, etc, working your way up via creative multiplication to over the 75 that you need for 5 x 15.  You can increase endurance quite effectively this way if you are properly prepared.  These higher rep exercises are important to stick out through mastery, as they are very effective at decreasing your risk of injury with future exercises.

Hi @Tobias Åkeblom, good advise by Everett, Winter and Douglas. When in doubt post for video review right away. 

I have a few Questions though:
1) How many times are you doing RC PE2 in a week?

2) What are the elements you are working with in the same day with your RC PE2?

3) You said major plateau. How long have you been stuck with it?

4) Are you progressing with other elements even if you are stuck with RC PE2?

12 hours ago, Douglas Wadle said:

Obviously the first and easiest solutions are noted above.  Follow the programming.  Every once in a while, however, someone will get stuck despite trying this approach for months.  If this is the case, my suggestion would be to increase your overall rep count by means of more sets of lesser reps.  For instance, if you are stuck at 4 x 12 (48 total reps), then i would start at 5 x 10 (or even 10 x 5 or 6), then 6 x 10, then 7 x 10, then 5 x 12, etc, working your way up via creative multiplication to over the 75 that you need for 5 x 15.  You can increase endurance quite effectively this way if you are properly prepared.  These higher rep exercises are important to stick out through mastery, as they are very effective at decreasing your risk of injury with future exercises.

Hello @Douglas Wadle,

In the approach you describe, that is very interesting btw, do you still do mobility as rest between all sets?

Costas

2 hours ago, Leo Trinidad said:

Hi @Tobias Åkeblom, good advise by Everett, Winter and Douglas. When in doubt post for video review right away. 

I have a few Questions though:
1) How many times are you doing RC PE2 in a week?

2) What are the elements you are working with in the same day with your RC PE2?

3) You said major plateau. How long have you been stuck with it?

4) Are you progressing with other elements even if you are stuck with RC PE2?

1. For now I am going through F1 once a week + H1 once or twice a week. With two small kids and full time work it is hard to find time for more.

2. I am doing the upper body session. Which in my case for the moment has been mastering push ups and plank in the same session. 

3. I would say at least 2-3 months. Before that I was stuck on 9 reps for a while.

4. Other elements are progressing quite nicely. 

What do you think of an approach with a bit longer rest intervals between sets for a while? 

HI Tobias, for your situation it is time to add an additional day of F1.

As Alex said, you need to add another day for Foundations. Its not really plateau since you have been progressing in the other elements.  Have you tried doing your RC PE2 at the beginning of your workout?

Maybe I can squeeze in one additional upper body session and as Leo suggest, doing the RCPE2 first. Or at least on more session with RC. My shoulders are a little sensitive so I will have to be careful with pushing too hard.

Thanks for all answers. This is great forum !!

Just posted a form check video here:

Looks good to me. Like others have been saying, you'll benefit from adding another UB per week. Great little gym set-up you have there!

45 minutes ago, Bill Marr said:

Looks good to me. Like others have been saying, you'll benefit from adding another UB per week. Great little gym set-up you have there!

Yup, stall bars in the living room rules.

12 hours ago, Costas Karakatsanis said:

do you still do mobility as rest between all sets?

Yes, that is always done between sets.  It should not be a limiter.  It guides your rest period duration and counteracts the shoulder flexion of the exercise. 

@Tobias Åkeblom, I cannot see your video, but apparently others can, so it is probably on my end.  Keep up the good work.  I agree w/ adding an extra day if you do not see your progress start to regress after a few weeks of that. Everybody's body is different.  I do best at 1-2 sessions / week, and won't lose ground for nearly a month.  Others' bodies crave volume. You will need to see what your body responds best to.  A little experimentation and good journaling will have that answer for you in a matter of months.  

7 hours ago, Douglas Wadle said:

Yes, that is always done between sets.  It should not be a limiter.  It guides your rest period duration and counteracts the shoulder flexion of the exercise. 

@Tobias Åkeblom, I cannot see your video, but apparently others can, so it is probably on my end.  Keep up the good work.  I agree w/ adding an extra day if you do not see your progress start to regress after a few weeks of that. Everybody's body is different.  I do best at 1-2 sessions / week, and won't lose ground for nearly a month.  Others' bodies crave volume. You will need to see what your body responds best to.  A little experimentation and good journaling will have that answer for you in a matter of months.  

Video is in the form check thread.