ive hit the plateau....HELP!!!

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  1. Quote Originally Posted by the gym rat View Post
    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


  2. Quote Originally Posted by ZiR RED View Post
    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

    This is where I suggest looking into the Jim Wendler's 5/3/1 and using the Periodization Bible for assistance work.
    M.Ed. Ex Phys

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  3. 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.

  4. Quote Originally Posted by themondtster
    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.
    how much are these books??

  5. Quote Originally Posted by the gym rat

    how much are these books??
    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.
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  6. Quote Originally Posted by themondtster

    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.
    appreciate it

  7. Block Periodization by Issurin. Pricey, but worth it.
    M.Ed. Ex Phys


  8. 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

  9. Quote Originally Posted by Gutterpump
    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
    is there a way to put excel spread sheets or word documents on here or a link to them?? I've plateaued in strength...

    my last 1rms in the following categories were:
    bench - 280
    squat - 405
    power clean - 245
    dead lift - 405

    when I maxed this week I got
    bench- failed 285
    squat - failed 415
    power clean - 280
    dead lift - didn't max

    I weigh 175lbs so I'm moving pretty good weight but I expected so much more

  10. 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.

  11. Quote Originally Posted by Gutterpump
    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.
    what would you suggest for volume then? I am trying to get my workouts up but it's kickin my a**

  12. Check this out, specifically some of the article kabuki writes.

    A fun Video and a Short article

    Br

  13. Great article and nice vid.

    Volume work itself, is fairly easy relatively speaking. It's just lower weight at higher reps than what you're training at now. It may be very beneficial for you to try this. It will give you a chance to deload, while also building more mass and also allowing you to focus on weaker areas via adding in more isolation work as well.

    I think you really need to rethink your program at this point. Periodization is key to any successful program.

  14. So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?

  15. Quote Originally Posted by MusclestoGo View Post
    So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?
    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.
    M.Ed. Ex Phys


  16. 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?
  17. Moderator
    David Dunn's Avatar

    Quote Originally Posted by the gym rat View Post
    is there a way to put excel spread sheets or word documents on here or a link to them??
    Yes.
    Attached Files Attached Files
    I have no enemies. My friends intensely despise me.

  18. Quote Originally Posted by David Dunn
    Yes.
    how??

    and for anyone else whose following this an helping me out here's what I'm thinking about doing today

    chest:: bb bench 3*20, xreps 3*5, DB floor press 3*20, pull ups *200, core *100
  19. Moderator
    David Dunn's Avatar
    I have no enemies. My friends intensely despise me.

  20. 3 weeks? Speaking for myself, that's not long enough for my body to even get into a rhythm. If I were to guess (been doing this for 35 years now) you are not giving your body enough time to get into the routine - let alone plateau.

    I work in quarterly cycles – alternating strength and “recovery” cycles by body area and compound lift. An example everyone should be able to relate to is for upper body pressing movements – six months of the year (2 3-month cycles) I bench heavy. Say Jan-March and Jul-Sept. I only bench and do no triceps/frontal delt/chest isolation movements. NONE. The other 2 3-month cycles I do not bench. NO BENCH. Only “bodybuilding” isolation movements on the chest/frontal delts/triceps. But it takes 13 weeks to complete a cycle.

    I’ve only experienced plateaus when I push beyond the 13 weeks. I tried a 6-month bench run a few years back and I peaked at 5 – and ended up under a knife to fuse three vertebrae (a la Peyton Manning).

    Three weeks is not enough time to get into a groove, my friend. Just my opinion. Hope this helps?

  21. Yea, i agree with Patterson.. i would lengthen your cycles and get a set routine, then each week you need top increase the volume of your workout, every week i increase my reps for every set by 1 and i do that for 5 or 6 weeks, then change it up. And may i ask why your reps are so high? You trying to bulk right? If so, reps should be around 8-12. Also, you may want to add a few sets to your routine, from what i can see by your workout, 16 sets for major muscles is probably most apt.

    BTW to attach a doc all you have to do is click the paperclip at the bottom, then find it in your documents and hit choose.

  22. Quote Originally Posted by MusclestoGo View Post
    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?
    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.
    M.Ed. Ex Phys


  23. Quote Originally Posted by Rodja View Post
    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.
    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?

  24. Quote Originally Posted by MusclestoGo View Post
    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?
    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.
    M.Ed. Ex Phys


  25. Ok thankyou, i'll definitely look it up.
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