Peruse any weightlifting forum back in the day, and you would regularly see beginners asking variations of:
“I’ve plateaued, what do?”
Invariably, the consensus response from other beginners would be:
“Deload to the bar!”
(Meaning take off all the weight and go back to squatting/benching/deadlifting/whatevering the empty barbell.)
Yes, this is every bit as dumb as it sounds, but dumb is what happens when a beginner asks a bunch of other beginners how to solve a problem.
Anyway.
The reason this “advice” got given was the (incorrect) assumption that all plateau issues are caused by suboptimal form.
While this can be a problem, it’s generally one that affects more advanced trainees. Instead, it’s more likely they plateaued because they were simply not strong enough to hit all of their reps, so all having them “deload to the bar” to “work on their form” will do is result in another plateau at approximately the same weight six to twelve weeks down the line.
Why?
It’s easy to maintain “perfect” form when lifting a weight that does not challenge you in any meaningful way.
It’s impossible to maintain “perfect” form when lifting a weight that will result in meaningful progress in strength, muscularity, aesthetic appeal, and character.
That is why I advocate “safe” form.
This means allowing for little quirks that won’t result in you slipping a disc, blowing out a joint, or tearing a muscle, while also being mindful of them and striving to eliminate them over time.
Another important point:
Everyone has these little quirks, as biological reality (variations in limb length, muscle origins and insertions, lifestyle, injury history, and so on, and so on) does not allow anyone to lift with textbook perfect form under a challenging load, and anyone who says otherwise is a beginner, an idiot, or a quack.
However.
The line where “safe form” ceases to become safe is a blurry one, requiring an expert eye to assess and advise accordingly.
It’s for this reason that I critique the form of my merry band of Phil Tyreman Letter subscribers on demand (no exaggeration, rare is it that I take more than 18 hours to respond with comprehensive feedback).
Learn more about joining them here:
https://philtyreman.co.uk/information/
Thank you,
Phil Tyreman