Newbie, needs help from the pros.

[bran88]

Hey guys. I've been lifting on and off for about 4 years now. I turned 20 2 months ago, and have been regularly lifting for a year or so now. When I was 15, I got big into lifting because of high school sports. By my senior year I could squat 495, bench 320, and dead about 450. Well, later that year I was hit at a odd angle in football resulting in two lower herniated discs in my back. Needless to say, I've never been able to do any power lifting the same since, and had to stop lifting for a bit.

Well, I came back to lifting, ovbiously weaker. I reached the point where I was back in high school, but I feel I've plateaued. I work my ass off at the gym, seperating days into:back and biceps, chest and triceps, legs and shoulders, then two off days. Every other day I do abs reguardless. I also run for about 25 minutes at least every three days.

I generally do about 4-5 excercises per muscle group with about 3 sets per excercise.

I eat about 4-6 times a day, some carbs in the morning and high protein. I don't know where I'm going wrong.


If anyone can give me some advice that would be great.

Thanks,
Brandon

 

[enigma4dub]

what exercises can you safely do now?

 

[EZ_E]

Plateau-ing is a bitch, gotta totally shake it up;

Train back with tri's and chest with bi's

or train chest one day, arms one day, back one day

don't train legs and shoulders together

Totally change up your work outs, exercises, sets, reps, etc....

IF possible; train @ a different time during the day or get a 2 week pass to another gym

 

[highlander555]

I'd check out the training sticky and look at the "madcow 5x5" plan. In all my years of experience I've never come across a better program for breaking through plateaus.

On the surface that may not seem like the magic answer you were looking for, but I promise you won't regret taking the time to look at it.

 

[bran88]

I'd check out the training sticky and look at the "madcow 5x5" plan. In all my years of experience I've never come across a better program for breaking through plateaus.

On the surface that may not seem like the magic answer you were looking for, but I promise you won't regret taking the time to look at it.

I will definitely try this out. I can safely do just about any excercise now, I just still feel that it could take one false move to put my back injury back to square one.

 

[the_alcatraz]

I think the concept of "plateau" is often misunderstood. If there is a week were you're not getting enough sleep, not eating well, or don't have the strength to lift like you usually do, that doesn't mean you've plateau'd. If you're doing things right, good diet, rest, and proper exercise, it's actually pretty hard to plateau.

 

[goku_kakarot77]

exactly have u pleatued in ? size? strength? what are ur goals

 

[bran88]

exactly have u pleatued in ? size? strength? what are ur goals

I've really pleatued in bench(all chest excerises really). I cannot get pass 320 lbs. Maybe I should start doing negatives? My sets are: 10 of 135, 8 of 225, 6 of 255, 4 of 275, and then 2-3 of 295.

I'm also pretty frustrated with my biceps. Does anyone have a great bicep workout, and exactly how many excercises/reps/sets should I be doing of them? I cannot seem to gain anymore mass at this point.

Yes, there are weeks where I don't sleep well as others, but I religously (for the most part) eat well.

 

[SouthernLord]

but I religously (for the most part) eat well.

This really sticks out to me. Can you give us a more detailed run down of your diet?

 

[SaiBoT]

I've really pleatued in bench(all chest excerises really). I cannot get pass 320 lbs. Maybe I should start doing negatives? My sets are: 10 of 135, 8 of 225, 6 of 255, 4 of 275, and then 2-3 of 295.

I'm also pretty frustrated with my biceps. Does anyone have a great bicep workout, and exactly how many excercises/reps/sets should I be doing of them? I cannot seem to gain anymore mass at this point.

Yes, there are weeks where I don't sleep well as others, but I religously (for the most part) eat well.

Those 295lbs 2-3 reps are done all by yourself or does someone touchs the bar for you?

 

[bran88]

Those 295lbs 2-3 reps are done all by yourself or does someone touchs the bar for you?

No one touches the bar. I can usually bang out 2 by myself, but I don't go near 3 reps without someone spotting me.

The original post I started was on another forum about 3 months ago.

My current weight: 167 lbs.

 

[bran88]

This really sticks out to me. Can you give us a more detailed run down of your diet?

In the morning I have a protein shake (EAS, about 35g's counting the milk), some type of fruit (banana, etc...) and some eggs.

For a snack between this and lunch i'll have a protein bar.

For lunch, some type of meat (steak, chicken, or fish) with veggies and some type of starch.

snack again between is typically fruit.

Dinner, I'll have some type of meat again with a little starch and veggies. I do not eat any type of sweets anymore. I substitute dessert with some yogurt.

Most of the times I then work out, come home and have a protein shake before bed.

 

[the_alcatraz]

bro, looks like your diet has only two real meals and the rest is protein shakes. I'd recommend getting a little more food protein in your diet.

 

[SaiBoT]

No one touches the bar. I can usually bang out 2 by myself, but I don't go near 3 reps without someone spotting me.

The original post I started was on another forum about 3 months ago.

My current weight: 167 lbs.

You should work w a weight that allows to do 4 or 5 reps by yourself, then once you can get 8 reps w that weight increase it by 10lbs until your able to do 8 reps w the new weight and so on. You get the idea? Maybe the jolt you need to keep increasing the weight is to increase the reps... you might be working w low reps for too long and your body got used to it.

You can also try to have a light day just for the bench w 5sets of 3reps w a minute rest done explosively w a weight around 60-70% of your max rep.

 

[bran88]

You should work w a weight that allows to do 4 or 5 reps by yourself, then once you can get 8 reps w that weight increase it by 10lbs until your able to do 8 reps w the new weight and so on. You get the idea? Maybe the jolt you need to keep increasing the weight is to increase the reps... you might be working w low reps for too long and your body got used to it.

You can also try to have a light day just for the bench w 5sets of 3reps w a minute rest done explosively w a weight around 60-70% of your max rep.

That's a good idea too!

 

[SaiBoT]

That's a good idea too!

Good luck