ive hit the plateau....HELP!!!
- 03-07-2012, 01:13 PM
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.
- 03-07-2012, 01:17 PM
03-08-2012, 09:58 PM
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.
03-08-2012, 10:02 PM
03-08-2012, 10:23 PM
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.Originally Posted by the gym rat
03-09-2012, 12:46 PM
03-09-2012, 12:48 PM
03-09-2012, 01:04 PM
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
03-09-2012, 04:33 PM
is there a way to put excel spread sheets or word documents on here or a link to them?? I've plateaued in strength...Originally Posted by Gutterpump
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
03-09-2012, 08:17 PM
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.
03-09-2012, 08:23 PM
what would you suggest for volume then? I am trying to get my workouts up but it's kickin my a**Originally Posted by Gutterpump
03-09-2012, 08:32 PM
03-10-2012, 11:18 AM
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.
03-11-2012, 11:29 PM
So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?
03-11-2012, 11:42 PM
03-11-2012, 11:50 PM
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?
03-11-2012, 11:54 PM
03-12-2012, 09:55 AM
how??Originally Posted by David Dunn
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
03-12-2012, 10:41 AM
03-12-2012, 11:04 AM
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?
03-12-2012, 11:36 AM
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.
03-12-2012, 11:48 AM
M.Ed. Ex Phys
03-12-2012, 12:06 PM
03-12-2012, 12:14 PM
03-12-2012, 12:22 PM
Similar Forum Threads
- By butrybench555 in forum Workout LogsReplies: 6Last Post: 01-29-2012, 01:59 PM
- By chrisrob05 in forum Training ForumReplies: 2Last Post: 02-14-2011, 04:45 PM
- By Thomp in forum Weight LossReplies: 4Last Post: 04-16-2009, 04:42 PM
- By faceman35 in forum Weight LossReplies: 44Last Post: 03-26-2009, 01:56 PM
- By gettobird22 in forum Training ForumReplies: 2Last Post: 01-25-2009, 02:08 PM