the gym rat
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don't understand how I've plateaued, every 3 weeks I change my workout up with different reps, rest, and weight but yet I maxed today and I have plateaued.....advice??
strength and size...I do powerlifting in the mornings and in the evenings I do body building and focus on one muscle a day and stay away from over training the same muscle that I did in power lifting...Are you training specifically for strength?
You have a bit of a misunderstanding. Powerlifting does not train a muscle; it trains a movement. For example, the bench press in BB'ing focuses on the chest, but the bench press in PL'ing encompasses the entire body from the calves to the traps.strength and size...I do powerlifting in the mornings and in the evenings I do body building and focus on one muscle a day and stay away from over training the same muscle that I did in power lifting...
no I know what your saying, what I'm saying is I try to not train calves, hamstrings, or guards when I trained cleans or deads that dayYou have a bit of a misunderstanding. Powerlifting does not train a muscle; it trains a movement. For example, the bench press in BB'ing focuses on the chest, but the bench press in PL'ing encompasses the entire body from the calves to the traps.
Also, your PL workout should encompass assistance work to adress weak points, increase muscle, and maintain balance. In short, your template is probably messed up.
What is your exact template? It seems all over the place.no I know what your saying, what I'm saying is I try to not train calves, hamstrings, or guards when I trained cleans or deads that day
I really dont have the patience to log my entire 3 week temp on here, not to be an ass, but i just dont have the time in the day to do so..What is your exact template? It seems all over the place.
I feel that Olympic lifting and body building is a great mix for size, strength, and explosiveness...regardless of my workout routine, I am asking about something to help me get past this plateau, not scrutiny for doing two different style liftsThe mixing of Oly lifts with BB'ing doesn't make a lot of sense, but, then again, neither does worrying about not increasing your 1RM in this instance.
You completely missed the point. Proper programming is essential for continued progress and your program is far from essential. No person can make educated recommendations when you refuse to put your exact template down and any suggestion is just a shot in the dark.I feel that Olympic lifting and body building is a great mix for size, strength, and explosiveness...regardless of my workout routine, I am asking about something to help me get past this plateau, not scrutiny for doing two different style lifts
still new to this forum thing and lifting terms....what do you mean by blocking and unloading?And thence the need for periodization or blocking to focus on improving only a few aspects of fitness at a single time. Trying to do everything at once yields little.
Further, when was the last time an unloading week was taken?
Br
Unloading means doing light weight.still new to this forum thing and lifting terms....what do you mean by blocking and unloading?
My bad same time.Blocking or periodization is taking a pre-specified amount of time and focusing on improving 1 or 2 aspects of fitness/performance. This could be 3 weeks dedicated to hypertrophy, strength, power, lateral strength, etc. etc.
Unloading refers to taking a period of time (generally a week) where volume, frequency, and/or intensity are reduced to allow for recovery and supracompensation (adaptation and gains)
Br
what you say makes sense but wouldn't I lose both size and strength ??Blocking or periodization is taking a pre-specified amount of time and focusing on improving 1 or 2 aspects of fitness/performance. This could be 3 weeks dedicated to hypertrophy, strength, power, lateral strength, etc. etc.
Unloading refers to taking a period of time (generally a week) where volume, frequency, and/or intensity are reduced to allow for recovery and supracompensation (adaptation and gains)
Br
Deloading/unloading is essential for joints and the CNS. You will not lose size and strength in a 1-2 week period.what you say makes sense but wouldn't I lose both size and strength ??
I understand what your saying...thing is...I have a lifting competition march 31 and if I take 2 weeks to unload that leaves me with the week of to get ready...what do you recommend ?Deloading/unloading is essential for joints and the CNS. You will not lose size and strength in a 1-2 week period.
bench and squatWhat are the lifts?
My recommendation is to just do the event and have modest expectations. After that, train appropriately for the event. Doing Oly lifting 5x/week and doing BB'ing in the evenings is not the way to improve your numbers. If you're competing in PL'ing, then train like a PL'er.bench and squat
This should highlight the need for better planning/programming.I understand what your saying...thing is...I have a lifting competition march 31 and if I take 2 weeks to unload that leaves me with the week of to get ready...what do you recommend ?
so what do you think? I like to keep some power lifts and Olympic lifts in my routine but I do more body building for size....in need of helpThis should highlight the need for better planning/programming.
You don't need to unload for 2 weeks...nor will you lose size or strength when you unload. The idea is to maintain motor programing while allowing for recovery and adaptation.
Br
Stop trying to do everything at once. This is like attempting to cram a 4 year degree into 6 months.so what do you think? I like to keep some power lifts and Olympic lifts in my routine but I do more body building for size....in need of help
Stop trying to do everything at once. This is like attempting to cram a 4 year degree into 6 months.
Get some short term goals, and work towards them.
If you want to get bigger, then focus on hypertrophy for a while. Include an olympic lift at the beginning of the workout to maintain power.
If you want strength than focus on power lifting. You can always run a circuit of various bodybuilding exercises at the end to maintain mass.
If you want power then focus on the olys and plyos while maintaining strength and size.
Run a 3-4 week cycle of each with a week of unloading in between.
Br
how much are these books??Like Zir Red said focus on one goal at a time. Strength for 6-8 weeks, volume( mass) for 4, then repeat. If goal is just strength for competition then focus on just that and a month or two before comp put more focus and effort in the lifts you'll be doing and their accessories.... dont waste energy and time trying to do other things not needed. Deload weeks are very helpful and needed most of the time for recovery.
I suggest doing some reading. A book I suggest is Charles Poliquins "Ask Coach Poliquin" and "Poliquin Pricples". There are other good books and manuals out there that will help you out with your goals. The " Strength Training Anatomy" is good also. Just a suggestion.
I found them for around 15 to 20 a piece. Anatomy book on Amazon and Coach Poliquin at Netnutritioncom. The Poliquin principles Im not sure cause I got it from a friend, but I think it is on Amazon also.how much are these books??
appreciate itI found them for around 15 to 20 a piece. Anatomy book on Amazon and Coach Poliquin at Netnutritioncom. The Poliquin principles Im not sure cause I got it from a friend, but I think it is on Amazon also.
is there a way to put excel spread sheets or word documents on here or a link to them?? I've plateaued in strength...What have you plateaud in? Weight gain? Strength? You're not really telling much here, and then saying you're too lazy to post your routine up, and you want a magic answer? Too funny
what would you suggest for volume then? I am trying to get my workouts up but it's kickin my a**yes, you can add it as an attachment I think...but not sure. May need to host it somewhere and then link to it.
Hrm, well, if you're looking to throw more weight around, you should stick to a tried and true program like 5/3/1, etc. With 5/3/1, you WILL gain strength without a doubt. You can also do bodybuilding assistance work.
But honestly, I would aim to do a lot more volume and gain some more weight. I bet your numbers will go to the next level after.
The time between deloading (if needed at all) depends on the actual training. If you're constantly training >90% of your 1RM, then you'll need it more than if you're doing a BB'ing template.So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?
Yes.is there a way to put excel spread sheets or word documents on here or a link to them??
how??Yes.
Unless you start really light, this method does not work. The CNS, which is the main source of strength, does no operate in that fashion. After about 3 weeks, your performance will start to diminish with this kind of template. If you're going to do something similar to this, you'll want to change the main lift every 1-2 weeks. For example, week 1 is full-range bench press, week 2 is floor press, week 3 is board presses and then repeat. The goal is to work up max out every week, but do not expect to set a new PR each time. Some days, you'll be able to only get 92% of your 1RM and this is perfectly fine.Gotchya, i'm following a BB routine that i made, every week i increase every set with 1 rep for about 5 weeks, then i start over with higher weight. After that i move to another routine, does that sound legit?
Hm, so your saying i should have a 3 week cycle of separate lifts, then repeat. And evrytime i come back to each workout i want my max to improve?Unless you start really light, this method does not work. The CNS, which is the main source of strength, does no operate in that fashion. After about 3 weeks, your performance will start to diminish with this kind of template. If you're going to do something similar to this, you'll want to change the main lift every 1-2 weeks. For example, week 1 is full-range bench press, week 2 is floor press, week 3 is board presses and then repeat. The goal is to work up max out every week, but do not expect to set a new PR each time. Some days, you'll be able to only get 92% of your 1RM and this is perfectly fine.
Ideally, but you have to address your weak points with your assistance lifts and your dynamic training. FYI, this method is called the conjugate method and there is tons of information about it on the internet.Hm, so your saying i should have a 3 week cycle of separate lifts, then repeat. And evrytime i come back to each workout i want my max to improve?