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plateau how do i get over it?
- Thread starter ajaygill
- Start date
stats and years training would be helpful...
and what your diet looks like
and what your diet looks like
Rep ranges please. You lifting heavy?
I never plateau because I always switch it up.
Do more sets, but drop the weight down on the last sets after you do your heavy sets and do super high reps.
Your muscles need a different stimulation if you want them to respond. Doing the same excercise at the same weight will neve get you anywhere. Use dumbbells instead of barbells or vice versa. More sets with more reps, or low sets with heavy heavy weight and get a spotter.
Your body needs something different.
I never plateau because I always switch it up.
Do more sets, but drop the weight down on the last sets after you do your heavy sets and do super high reps.
Your muscles need a different stimulation if you want them to respond. Doing the same excercise at the same weight will neve get you anywhere. Use dumbbells instead of barbells or vice versa. More sets with more reps, or low sets with heavy heavy weight and get a spotter.
Your body needs something different.
ajaygill
New member
sorry i should i included that my bad well for stats
I'm 16y/o 145-150 pounds, been working out for 5-6 months.
My diet his not bang on, but it is pretty much clean except for my lunch meal(I eat this one at school).
My diet lets me get in about G's of protein a day.
for the training I'll give you the chest/tries just to start off. I've recently stooped doing barbell bench because i read thats better for power, and not for shape, which i rather have. :
Chest/tries:
Incline dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
Flat dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
flat dumbbell flys 3-4sets
8-12 reps
Incline cable flyes 3-4 sets
8-12 reps.
Dips 3sets
Tries:
Overhead tricep extention 3-4sets
Hand facing down tricep pulldown 4sets
Skull crushers 3sets
one or two more exersises i forgot the names of
I'm 16y/o 145-150 pounds, been working out for 5-6 months.
My diet his not bang on, but it is pretty much clean except for my lunch meal(I eat this one at school).
My diet lets me get in about G's of protein a day.
for the training I'll give you the chest/tries just to start off. I've recently stooped doing barbell bench because i read thats better for power, and not for shape, which i rather have. :
Chest/tries:
Incline dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
Flat dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
flat dumbbell flys 3-4sets
8-12 reps
Incline cable flyes 3-4 sets
8-12 reps.
Dips 3sets
Tries:
Overhead tricep extention 3-4sets
Hand facing down tricep pulldown 4sets
Skull crushers 3sets
one or two more exersises i forgot the names of
LOL to all of that, I only do 2 exercises for chest and mostly two per bodypart, back it's the exception with 3 or four moves.
And I've doing it for many years... If I recall it you've been given a lot of advices here on another threads you started and aparently you are not following them.
Seriously take two weeks off to freshen up, reevaluate, gather all the knowledge and advices you got from everybody here we actually knows something about this and come out with plan, then make a journal here.
We can't help, if you can't help yourself. Serious lack of patience is your main problem, you think too much about it so much that you block yourself and constantly overtrain.
Forget about how the new guys can lift more weight or are bigger than you (bad vibrations). It's all about you bro!
And I've doing it for many years... If I recall it you've been given a lot of advices here on another threads you started and aparently you are not following them.
Seriously take two weeks off to freshen up, reevaluate, gather all the knowledge and advices you got from everybody here we actually knows something about this and come out with plan, then make a journal here.
We can't help, if you can't help yourself. Serious lack of patience is your main problem, you think too much about it so much that you block yourself and constantly overtrain.
Forget about how the new guys can lift more weight or are bigger than you (bad vibrations). It's all about you bro!
sorry i should i included that my bad well for stats
I'm 16y/o 145-150 pounds, been working out for 5-6 months.
My diet his not bang on, but it is pretty much clean except for my lunch meal(I eat this one at school).
My diet lets me get in about G's of protein a day.
for the training I'll give you the chest/tries just to start off. I've recently stooped doing barbell bench because i read thats better for power, and not for shape, which i rather have. :
Chest/tries:
Incline dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
Flat dumbbell bench 4sets
8-12reps hitting my 8rep max on the 3rd set
flat dumbbell flys 3-4sets
8-12 reps
Incline cable flyes 3-4 sets
8-12 reps.
Dips 3sets
Tries:
Overhead tricep extention 3-4sets
Hand facing down tricep pulldown 4sets
Skull crushers 3sets
one or two more exersises i forgot the names of
Are you serious? Or do you just not know any better?
You are at a plateau because your routine sucks!!! If you really want to set yourself up good for a few years down the road (we are thinking long term here) you will consider doing a 3x5 or 5x5 type routine using the big basics to develop a BASE. You need to spend the time learning how to properly Squat, deadlift, row, chin, dip, overhead press and bench press and build the foundation in which to improve upon dwon the road. This is money and progessivly increasing weights and volume in these lifts will pay off big time. You should be training the LIFTS instead of the muscles at this point in your development. The Jay Cutler split is not going to do that for you. I don't care what the muscle mags tell you.
Start Here....
Madcow's 5x5 and Training Theory and Information Site
Shock your body. Play around with your weightlifting program. Change it around. Find out what works for you.
Make sure you're getting enough rest. Sleep. Take 2-3 days off of gym. Get your diet in check.
Make sure you're getting enough rest. Sleep. Take 2-3 days off of gym. Get your diet in check.
Your body will get used to your training program after a while, and you need to shock it again. That how we do it.
at 16yo you just need to stick to the basic excercises and eat
deadlift/pullups/rows
squats/front sguat/lunges
incline/flat bench
sldl/leg curls
barbell curls
dips
deadlift/pullups/rows
squats/front sguat/lunges
incline/flat bench
sldl/leg curls
barbell curls
dips
very true...they will give you a strong base to build on!
ajaygill
New member
I was looking into the 5x5 routine. I recently got into a PM with omega, and he was telling me at 16 i should not go under 10reps ever. I was shocked and why but he just said trust me on this one i know. He told me to treat my body more like a swimmer. But 5x5 seems the way to go, i downloaded the spreadsheet, that does all the calculation for you.
The reason OMEGA tells you this it's because at 16 yo you are still growing and your bone structure is still very tender and unstable so if you get into a program which forces you to low reps and max force like 5x5 it might be dangerous for you, because most likely if you have been doing the workouts with all that volume there's nobody good enough at the gym watching you and that crappy workout you picked from a pro bodybuilder (that actually works with him, for other reasons...) If you are doing all wrong at the 8-12 rep range workouts, I can only expect that by doing a 5x5 routine you most likely fuck yourself with heavier weights, because there is nobody there to tell you in your face how to do everything right...
Nobody who knows something about weightlifting would give the routine you have, so everybody assumes you got it from a bodybuilding magazine... I would only advice to do a 5x5 routine, if you have your mind set to follow the rules and that means working out only 3 times a week and with somebody who can spot you and check on your form, even so I would have you doing around 8-10reps.
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
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
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.
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.
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
New member
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?
Keep us posted and we'll guide you through
bigdave2628
New member
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.
You're too young.... but I take time out and go to Vegas for a week and party like a rock star.
A college friend of mine works for Steve Wynn, so it's all FREE! Ride out there in Wynn's G650. Limo to the Bellagio.
Late nights, hookers of every age, shape, and size. Lots of Steak and Lobster, chillin' at the pool....................Then I wake up.
A college friend of mine works for Steve Wynn, so it's all FREE! Ride out there in Wynn's G650. Limo to the Bellagio.
Late nights, hookers of every age, shape, and size. Lots of Steak and Lobster, chillin' at the pool....................Then I wake up.
Just start the log with training and if possible diet! We will discuss the adjustments as you go along.
protein builds muscle. Can't build muscle without it. You want to build muscle, right? Eat MORE protein!
Alright. This question is directed to everyone, especially the vets.
How many of your truly believe that taking some time off of working out can help you get out of your plateau?
How many of your truly believe that taking some time off of working out can help you get out of your plateau?
aquatic_glories
New member
Time factor and Central nervous system factor should be considered before taking some time off.
However, there are some Soviet studies indicating that deloading has better effect than taking time off when used in plan.
But I believe it definitely helps with that fact, especially if there is planned overreaching before break
However, there are some Soviet studies indicating that deloading has better effect than taking time off when used in plan.
But I believe it definitely helps with that fact, especially if there is planned overreaching before break
New mindset for you bro. This Monday when you start the program and journal, forget all the crap you learned before and embrace all the good advices you have on this thread and you will the best you can be.
bigdave2628
New member
I agree with SaiBot
Thanks bro
just remember that you have to be patient with your body and you will get there.
