Have you ever tried negatives?
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 helpOriginally Posted by ZiR RED
when you "plateau" its because your only doing enough to maintain basically.. you need to add more intensity to your workouts, maybe add in some burn out exercises every now and then, step your workouts up a notch from what youve been doing and theres no way youll still be at a "plateau".
Don't be upset with the results you didn't get from the work you didn't put in.
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.
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??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.Originally Posted by the gym rat
appreciate itOriginally Posted by themondtster
Block Periodization by Issurin. Pricey, but worth it.
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...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
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**Originally Posted by Gutterpump
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.
So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?