ive hit the plateau....HELP!!!
- 03-06-2012, 11:04 AM
- 03-06-2012, 11:06 AM
- 03-06-2012, 11:13 AM
Originally Posted by Rodja
03-06-2012, 11:18 AM
Also, your PL workout should encompass assistance work to adress weak points, increase muscle, and maintain balance. In short, your template is probably messed up.
M.Ed. Ex Phys
03-06-2012, 12:17 PM
no I know what your saying, what I'm saying is I try to not train calves, hamstrings, or guards when I trained cleans or deads that dayOriginally Posted by Rodja
03-06-2012, 01:11 PM
03-06-2012, 03:51 PM
Basically in the mornings ill do power clean, hang clean, SL Squats, Split Jerk, and dead lift on seperate day in order monday - friday...then in the evenings i do an individual muscle each day, chest, back, shoulders, arms, legs in that order monday - friday.....every 3 weeks i mix up the specific workouts in the evenings and i mix up the ammount of reps and rest in between in hopes that i dont plateau and on the 4th week i max out...This is the first time i have hit a plateau in almost a year and i dont understand why because i never do the same reps and same workouts within a 9 week period
03-06-2012, 04:47 PM
The mixing of Oly lifts with BB'ing doesn't make a lot of sense, but, then again, neither does worrying about not increasing your 1RM in this instance.
M.Ed. Ex Phys
03-06-2012, 05:20 PM
I feel that Olympic lifting and body building is a great mix for size, strength, and explosiveness...regardless of my workout routine, I am asking about something to help me get past this plateau, not scrutiny for doing two different style liftsOriginally Posted by Rodja
03-06-2012, 05:26 PM
M.Ed. Ex Phys
03-06-2012, 06:09 PM
And thence the need for periodization or blocking to focus on improving only a few aspects of fitness at a single time. Trying to do everything at once yields little.
Further, when was the last time an unloading week was taken?
03-06-2012, 06:13 PM
still new to this forum thing and lifting terms....what do you mean by blocking and unloading?Originally Posted by ZiR RED
03-06-2012, 06:32 PM
Blocking or periodization is taking a pre-specified amount of time and focusing on improving 1 or 2 aspects of fitness/performance. This could be 3 weeks dedicated to hypertrophy, strength, power, lateral strength, etc. etc.
Unloading refers to taking a period of time (generally a week) where volume, frequency, and/or intensity are reduced to allow for recovery and supracompensation (adaptation and gains)
03-06-2012, 06:33 PM
03-06-2012, 06:34 PM
03-06-2012, 06:37 PM
03-06-2012, 08:28 PM
03-06-2012, 08:41 PM
I understand what your saying...thing is...I have a lifting competition march 31 and if I take 2 weeks to unload that leaves me with the week of to get ready...what do you recommend ?Originally Posted by Rodja
03-06-2012, 08:43 PM
03-06-2012, 09:14 PM
03-06-2012, 09:18 PM
M.Ed. Ex Phys
03-06-2012, 10:35 PM
03-07-2012, 11:18 AM
03-07-2012, 12:44 PM
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
03-07-2012, 12:54 PM
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.
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
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