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When you reach a Plateau

AlexParty

Yari Ka Daw!
When my size and strength seize I usually take a few weeks off from training or just lift A LOT lighter weights for a bit then continue back to what I was doing.

What do you guys do? I was thinking this time to switch exercises, lift the same weight but different position Ex. Bench Press --> Chest flys??
 
i just work the same muscles extremely hard for two days in a row then take about four days off and go back to lifting extremely hard every other day and that works for me.
 
I have had success with changing my rep scheme

For instance if I have been training very heavy with low reps I will then go to moderately heavy for 15 reps. It is important not to train light and high reps, you still want to push your body (just in a different way),

I also incorporate things like supersets, or drop sets, half reps, etc. Just anything to shock my body into growth.
 
Cool I might give that a shot, so basically I would go from 80lbs dumbbell Arnold press to 60lbs Arnold press and do up to about 15-18 reps for a few weeks?
 
Dadof2 said:
I have had success with changing my rep scheme

For instance if I have been training very heavy with low reps I will then go to moderately heavy for 15 reps. It is important not to train light and high reps, you still want to push your body (just in a different way),

I also incorporate things like supersets, or drop sets, half reps, etc. Just anything to shock my body into growth.
Click to expand...

what he said
 
AlexParty said:
Cool I might give that a shot, so basically I would go from 80lbs dumbbell Arnold press to 60lbs Arnold press and do up to about 15-18 reps for a few weeks?
Click to expand...

Listen to your body.

Try 60's, and if you aren't near failure, farting, squirming, and grinding your teeth while trying to get that 14-15th rep then you need to go heavier.
 
I have some great workout partners so i'm comfortable knowing that they won't let me hurt myself (drop the weight on myself).

but, when i get stuck I focus on lifting to failure and then running negatives. Sometimes we'll do full sets of negatives with a heavier weight than usual.
 
I have some great workout partners so i'm comfortable knowing that they won't let me hurt myself (drop the weight on myself).

but, when i get stuck I focus on lifting to failure and then running negatives. Sometimes we'll do full sets of negatives with a heavier weight than usual.
 
i do that occasionaly (heavy negatives) until i cant go any more then lower the weight and do more negatives and then lower weight etc.
 
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