ive hit the plateau....HELP!!!
- 03-09-2012, 01:46 PM
- 03-09-2012, 01:48 PM
03-09-2012, 02:04 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, 05:33 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, 09:17 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, 09:23 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, 09:32 PM
03-10-2012, 12:18 PM
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.
03-12-2012, 12:29 AM
So what are you guys recommending? 3-5 Weeks of goal specific training, a week of unloading, then another few weeks?
03-12-2012, 12:42 AM
03-12-2012, 12:50 AM
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?
03-12-2012, 12:54 AM
03-12-2012, 10:55 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, 11:41 AM
03-12-2012, 12:04 PM
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.
Ive 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, 12:36 PM
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, 12:48 PM
M.Ed. Ex Phys
03-12-2012, 01:06 PM
03-12-2012, 01:14 PM
03-12-2012, 01:22 PM
03-12-2012, 01:59 PM
I don't follow the switching of the main lift. But I have 21 years on you which means I learned all this stuff - well - right about when you were born. Not a knock on you - just saying I may be a bit of a dinosaur...
When approaching getting bigger/stronger, I've found there's only one way. Lift heavy weights. When I'm going heavy (2 13-week cycles per year), I start with 5 progressively heavy warm-ups - starting from just the bar to my starting-weight-less-90lbs. No formal timing between warm-ups. Then 5 sets of 3 at a single weight with 6 minutes between sets. I’ll grab what I want to do today:
1.) 3 X 460
2.) 3 X 460
3.) 3 X 460
4.) 3 X 460
5.) 3 X 460
This is what I WANT to do this afternoon. If I get at least 3 sets of three at a given weight, I add 10lbs to the next workout. I work with a weight until I get to at least three sets of three. This is heavy bench on Monday.
Friday is 25 sets of 3 reps (throws) at 50% of my calculated 1RM with 1 minute between sets.
Again – when I do this cycle, I ONLY DO THE BENCH. Sure, I have legs days and back days. But on upper body pressing, when going for power/strength all I do is bench.
I’m working my way back up after neck surgery (as said same thing Peyton Manning had done) last August. Doc says it’ll take another 17 months to gt back where I was, but it’s coming along…
03-12-2012, 02:08 PM
Most of your knowledge sounds like western style training, but the recommendations I made are based upon the conjugate method, which is the method primarily used by Eastern Bloc countries.
M.Ed. Ex Phys
03-12-2012, 02:39 PM
03-12-2012, 02:47 PM
LMAO... Conjugate training is what I do for the other 2 3-month cycles. I just never know that's what it is called. Ya' learn something new...
03-12-2012, 04:13 PM
alright anyone trying to help me this might help clear the fog a little bit...i hope
This is a routine my strength coach gave to me who is a licensed strength coach and physical therapist as well so i just go off of what he tells me baucause he knows a lot more then i do....
I like getting peoples different opinions so this is completly up for criticism!!
3 Week Template
Week 1- 3x20-25 Week 2- 3x15-20 Week 3- 3x5-10
DB Floor Press
BB X Reps
Wide Lat-Pull Downs
BB Bent Over Rows
DB Shoulder Press
EZB Preacher Curls
EZB Reverse Curls
DB Kick Backs
Cable Push Downs
03-12-2012, 04:57 PM
That template doesn't make any sense. You should be aiming to train movements, not muscles. Also, it is severely imbalanced from an anterior and posterior perspective. There's no direct posterior delt, mid-trap, or glute/ham work.
M.Ed. Ex Phys
03-12-2012, 05:17 PM
03-12-2012, 05:32 PM
03-12-2012, 05:37 PM
I googled the 5/3/1 but I could not find any template with an actual lift by lift set upOriginally Posted by Rodja
03-12-2012, 05:39 PM
M.Ed. Ex Phys
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