plateau Help needed.
- 12-03-2009, 03:21 PM
plateau Help needed.
Im not sure what to call this. I will give you the run down.
I have been hitting the gym for about 5months or so. Took a month off when i went traveling about mid stream and I have had 2 times when I took a week off inbetween those times. As you can see from my post count I am not very knowledgeable in what I am doing. I jsut read a few things and go for it. When I started back in Feb, I couldnt run so I was on bikes and I would only curl about 15lbs (Im now up to 50-60lbs). Which being 6'+ and a that time well over 300lbs was really horrible. I am now in the mid/high 270's range and abotu 2 weeks ago moved from exercise bikes to running. I am only able to maintain a jog for abotu 5-6 mins but I keep at the speed jsut before jogging for about 15mins or so. Keeping heart rate around 130-140 while walking and hten up to 155 while jogging. Until this week when I decided to try something new this is the run down of my workouts:
1 day I would do Hammer Curls or Bicept Curls, Tri Extensions, lat pull down, sit ups, and a seated dip. Each except the situps was for abotu 4 sets. 1 warmup and 3 each set is at the weight that I can only do 5 reps of at a time.
1 day squats, leg extensions, leg curls, leg press, and sit ups. Again 4 sets, squats usually 5-7 reps for each set at a weight that is abotu as high as I can put it.
1 day assisted pullups, a machine I cant seem to locate right now and the name escapes me you hold you arms in a L and bring them up to shoulder height it works the traps I think, good mornings, back extensions, sit ups, and chest press or lat press. Depends if lats are sore from the 1st workout day or not. 3sets at 6 reps and higher weight.
the problem I have encountered here is all of my strength gains seem to be stopped. I am not able to add any new weight. What I am able to do is more sets. Not reps but sets. This week I took a friend's advise, not sure how good it is, but what I have done last week is started at low weight, maybe the same weights I started at march or April when i first started working out. Then only increase by the smallest I can according to the plates or dumbbells available. and keep going until my maximum weight. The problem with this is I can keep going at my max weight until its energy failure, not muscle failure. But when i try to add more weight I cant lift it at all. Not even once. Even lowerign the reps I usually cant do higher weights less times.
My question is what can I do to get out of this and start adding some more strength. I seem to be able to keep my stamina up (asside from running becuase ive never been able to run) I jsut cant seem to gain the strength. The only other thing I have noticed is the energy rebound I used to get maybe 15mins after I leave the gym, doesnt tend to come now until several hours later or sometimes nto at all. I still have the euphoric feeling but not the hyper activity almost.
I take 2 Whey shakes on workout days. 1 I begin drinking a little bit before my workout and drink through out the workout and 1 I drink after the workout or before bed. I also add Glutemate to keep the soreness down. I currently live over seas and dont speak the local language. Meats are super expensive to buy on my own, but are cheaper when purchased in a meal (a big reason for the Whey). I tend to eat foods not too good for you, hence the weight loss slow down, but I also try to make sure I take in veggies and meats and reduce breads although I do eat rice with everymeal (liv ein Asia).
I would appreciate any advise and any help to get me back on the road to strength gains. This is frustrating to work my ass off and get stuck because I dont have the proper knowledge. HELP PLEASE!!!!
- 12-04-2009, 06:01 PM
- 5'11" 220 lbs.
- Join Date
- Aug 2008
- Rep Power
- Lv. Percent
One thing to look at is your form. You will get considerably stronger when you learn proper technique. Youtube the excercises you do and then compare your form in a mirror.
- 12-04-2009, 09:18 PM
thanks! I realize im doing hammer curls pretty sloppily now. Curls are 'ok' could be better....I think this might be the issue! Weird I didnt think of this before.....thanks!
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