plateau how do i get over it?

[ExtraMile]

ajaygill do me a favour and shut the fuck up, stop arguing and saying how you bust your ass off, just listen to what SaiBot and the others are telling you, base your workout on the compound lifts and keep in the 8-12 rep range, use less sets and train only 3 times a week.
Somthing like:
Monday-
Squats 5x8
Deads 4x8
Bradford Military 4x8

Wednesday:
Flat Bench 4x8
Dip 3x10
Incline Bench 2x10-12

Friday:
One Arm DB Row 5x8
DB Pullover 3x12
Chin 4x6-8

Probably not exactly that, but you get the idea, keep it simple, compound lifts, and keep at it, you may not see the perfect gains that you wanted in the first few weeks but you gotta stay at it for longer. Dont make another thread asking for a differant routine cuz your just pissing everyone off. SaiBot or someone will probably make corrections or changes to the one I just put above but seriously, im 14, give me a brake

 

[ajaygill]

lol didnt mean to piss anyone off. but it's hard starting off, you've all been there. Im willing to listen now. So basically all the compound lifts around the 8-12 rep range. I do not have a workout partner, well atleast not a consistant one.

 

[ceo]

soo what kind of program do you suggest. I really want to put on some size over the winter. I bust my ass, compared to other people my age group. I'm willing to listen to anything you guys have to say on training, because i havnt seem to find something that works for me yet.

First off, if you want to grow, you've got to eat. You don't really need to worry about eating really "clean". I'm sure mom makes good meals at home. Meantime, eat as much as you can. Clean out all the leftovers, eat off the dollar menu at your local fast food place, get 2 lunches at school, hell get 3!

Get into a habit of writing down what you had to eat every day, then figure out how many calories, grams protein, carbs, fats you had that day. Try to focus on getting 2 grams of protein per pound of bodyweight. The calories will follow. You still aren't gaining? Eat more carbs (preferably complex carbs).

I would do the 5x5. You aren't going to mess shit up doing the 5x5. Plenty of HS athletes have done and are doing the 5x5. Click on the link SouthernLord posted and read madcow's entire site. Then, save the excel spreadsheet for the single factor linear 5x5. Follow the program exactly as outlined. Don't change anything. Don't add anything.

The 5x5 focuses on the major compound lifts. Get stronger, lifting progressively heavier weights, and EAT and you'll get bigger. Simple as that. You don't need any fancy 5 exercise, 20 set routine full of isolation exercises to get big. That's bullshit. Do as I say and you will grow.

 

[ajaygill]

okay i will follow your advice, i just downloaded the spreadsheet, and there's no military press on any day, is that fine? And on some sets it goes up to 8reps, and sometimes as low as 3.

 

[ceo]

okay i will follow your advice, i just downloaded the spreadsheet, and there's no military press on any day, is that fine? And on some sets it goes up to 8reps, and sometimes as low as 3.

read the entire site...especially the training primer...he explains everything.

I don't remember about the military press. I thought there was an option about military or incline. It's been a while since I've done that routine. I'd have to go read it, or someone else currently doing it can answer.

 

[SaiBoT]

Nobody is pissed off bro, we are just trying to set your mind for this! There is alot of information going on internet about weightlifting and bodybuilding which is why is so confusing, some people swear by high volume others swear by low reps and a few sets... some of these routines are used to advertise a new supplement... So it's really hard to figure out what works and what doesn't work. Most of us here aren't try to selling you nothing... It is not the first time that CEO, Southernlord, me and other guys tells you to eat your ass off and go for a basic routine, that's what you should be doing all along. So forget all the BS and stick to this. You will not grow overnight but month after month you will be better and better! Workout, eat, rest and don't think about it, let it go... always be positive!

 

[ajaygill]

thanks guys. One last question if i may. Why would you guys say isolation the muscle eg chest/tries is not every effective? Is it more stress on the muscle when it gets worked directley? Tell you the truth i am very confused. But i guess ill try out the 5x5. Should i start a log so i can get help while on the program?

 

[SaiBoT]

Yes start a log we will be watching you. Coumpound moves activate more muscle fybers and greater hormonal response! Isolation moves are pocket change compared to the $100 compound moves. Good luck

 

[the_alcatraz]

Keep us posted and we'll guide you through

 

[bigdave2628]

Bro, Your to young and have not been lifting long enough to even hit a plateau, unless you have no clue on how to workout or lift proper. You need to take at least a week off from weight training and learn as much as you can, then start over fresh. With a new mind set. There are a lot of guys on the site that know there stuff, but if you dont follow it, it wont help you.