Please Scroll Down to See Forums Below Sup fellas ..... I feel like my body is hitting a plateau. I'm 39 and feel great and get compliments on my body all the time, but Im wanting to get 5-10 more ibs? What do you guys do to add just alittle more size ? Do you add another aas ? Do you up whatever your on ? Do you add an extra meal or shake or both ? Change up your workout? Thanks for any and all replies ....
What do you do to break through plateaus?
- Thread starter cbodd
- Start date
a little more info bro... are you running anything now and what have you run in the past? the answer could be yes all the way around but it really depends on different variables... just give a litte more info and i can help...
RADAR
Well-known member
In my year's i know all the tricks of the trade.
Drop off 30% of the poundage or a bit more if you can not do this.
hammer out 3 sets as fast as you can to failure 25 reps at least if you'r not burning after that you not doing it right, after 2 weeks go back to your max you'll be suprised.
Drop off 30% of the poundage or a bit more if you can not do this.
hammer out 3 sets as fast as you can to failure 25 reps at least if you'r not burning after that you not doing it right, after 2 weeks go back to your max you'll be suprised.
zaozoe
New member
Sometimes I step away for a few days, I have gotten insanly busy before and missed few days and a couple chest workouts, I was freaking I would lose strength, came back pushed more weight!
I just needed bit more rest
Also do a major switch up, Im not talking change reps or change few exercises,
I swim, once decided to do it a lot more cut back on weights few months, I came back to gym leaner and stronger, the swimming helped heal and build nagging shoulders, knees, etc it took no time to add lean muscle after that!!! Shoulders never felt so good, swimming is amazing exercise
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I just needed bit more rest
Also do a major switch up, Im not talking change reps or change few exercises,
I swim, once decided to do it a lot more cut back on weights few months, I came back to gym leaner and stronger, the swimming helped heal and build nagging shoulders, knees, etc it took no time to add lean muscle after that!!! Shoulders never felt so good, swimming is amazing exercise
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Seattleborn206
New member
Gotta eat more to get bigger that's a fact other then that you can switch up your workouts like doing drop sets or going lighter and more reps and maybe take a week off from lifting and just do stretching and maybe get a deep tissue massage. If you do all these things you will surly put on some more muscle.
stole this from steve but ill hit the same muscle group 2 days in a row.
to gain i definitely add protein and carbs.. especially at night right before bed
dropping back on the weight is good and staying with your favorite program.
switching up programs or adding little tricks like drop sets and or super sets is great
going from low rep to high rep.. going from lots of rest between sets to very little..
doing a crazy high intensity bodyweight program for a few weeks..
etc etc
to gain i definitely add protein and carbs.. especially at night right before bed
dropping back on the weight is good and staying with your favorite program.
switching up programs or adding little tricks like drop sets and or super sets is great
going from low rep to high rep.. going from lots of rest between sets to very little..
doing a crazy high intensity bodyweight program for a few weeks..
etc etc
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here is what i did to break through my recent plateau.
I merely changed gyms. it can be that simple. CHANGE is good.
and then what judo said above about working the same muscles two days in a row can really force them to grow and get stronger. i will do that every 8 weeks or so for a 3 day split. you will be surprised doing that how much growth you get.
I merely changed gyms. it can be that simple. CHANGE is good.
and then what judo said above about working the same muscles two days in a row can really force them to grow and get stronger. i will do that every 8 weeks or so for a 3 day split. you will be surprised doing that how much growth you get.
i have honestly never tried this but i think i will give this a try... when you do this, do you just do like a week of working the same body part two days in a row?
one of the things that i do that allows me to continually get stronger is continuous change... even if i do some of the some types of lifts as i did the week before, i am doing them at different speeds, different order with different variables... throwing in negatives is a big deal as well... this has really helped my muscle growth and my strength... continuous mixing and matching... every 6-8 weeks i switch my body part groups... maybe for 8 weeks ive done chest and biceps... then in the next cycle i switch to chest and traps... etc... with every group... i change the way i superset as well... your body needs continuous change so it does not adapt...
