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Trying to break out of a plateau


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Trying to break out of a plateau within the Weight Training & Weight Lifting category.

Excerpt: I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs. I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf. Here is my typical workout schedule: Tuesday (back): Dumbbell rows 10, 8, 8, 6 Lat pulldowns 15, 10, 8, 6

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  1. #1

    Join Date
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    Angry Trying to break out of a plateau

    I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs.

    I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.

    Here is my typical workout schedule:

    Tuesday (back):

    Dumbbell rows 10, 8, 8, 6
    Lat pulldowns 15, 10, 8, 6
    T-Bar 10, 8, 8, 6

    Wednesday (chest)

    Flat barbell press 10, 8, 6, 6
    Incline dumbell press 10, 8, 6, 6
    Cable crossover 15, 15, 15, 15
    Dips 10, 10, 10, 10

    Thursday (shoulders)

    Dumbell press 10, 8, 6, 6
    Upright rows 10, 8, 6, 6
    Shrugs 10, 8, 6, 6
    Front lateral raises 10, 10, 10, 10

    Saturday (legs, arms)

    Squats 15, 10, 10, 10
    Leg press 10, 10, 10, 10
    Deadlifts 10, 10, 10, 10
    Leg extension 15, 15, 15, 15

    Barbell curls 8, 8, 8
    Hammer curls 8, 8, 8
    Tricep press 8, 8, 8
    Overhead press 8, 8, 8

    Sunday (chest)

    Same routine as Wednesday.


    Any advice would be much appreciated.

  2. #2
    SSAlexSS
    Guest

    Re: Trying to break out of a plateau

    Originally posted by arb
    I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs.

    I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.

    Here is my typical workout schedule:

    Tuesday (back):

    Dumbbell rows 10, 8, 8, 6
    Lat pulldowns 15, 10, 8, 6
    T-Bar 10, 8, 8, 6

    Wednesday (chest)

    Flat barbell press 10, 8, 6, 6
    Incline dumbell

    press 10, 8, 6, 6
    Cable crossover 15, 15, 15, 15
    Dips 10, 10, 10, 10

    Thursday (shoulders)

    Dumbell press 10, 8, 6, 6
    Upright rows 10, 8, 6, 6
    Shrugs 10, 8, 6, 6
    Front lateral raises 10, 10, 10, 10

    Saturday (legs, arms)

    Squats 15, 10, 10, 10
    Leg press 10, 10, 10, 10
    Deadlifts 10, 10, 10, 10
    Leg extension 15, 15, 15, 15

    Barbell curls 8, 8, 8
    Hammer curls 8, 8, 8
    Tricep press 8, 8, 8
    Overhead press 8, 8, 8

    Sunday (chest)

    Same routine as Wednesday.


    Any advice would be much appreciated.

    Stop doing cable crossovers for chest!


    20 rep squats have put 30 pounds of muscle in some induvidials over 6 weeks!

    do 20 rep squats for mass, 3 times per week!
    but most important-
    EAT LIKE A SUMO AND HAVE SUMOS MUSCLE MASS!
    Last edited by SSAlexSS; 29-Mar-2002 at 01:27 PM.

  3. #3
    Elite Mentor
    Join Date
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    You will probably get from a lot of the guys here to give legs it's own day, and incorporate deads into your back day. I can't imagine myself trying to squat AND deadlift in the same day.

    But that's just me.

    You might also consider doing either back with bi's and chest with tri's. Or chest with bi's and back with tri's. I currently put back/bi's and chest/tri's together, but some guys have done the other way and said it works for them.


    You might try some of those options to change things up if you aren't seeing gains anymore.


    .02,
    Joker

  4. #4
    Elite Mentor
    Join Date
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    Re: Re: Trying to break out of a plateau

    Originally posted by SSAlexSS



    Where are deadlifts and squats???
    Stop doing cable crossovers for chest!
    Cheese and rice!! Read the routine!!! Squats and deads ARE there....

    I see you did finally read before posting.....
    Last edited by JOKER47; 29-Mar-2002 at 01:34 PM.

  5. #5
    SSAlexSS
    Guest

    Re: Re: Re: Trying to break out of a plateau

    Originally posted by JOKER47


    Cheese and rice!! Read the routine!!! Squats and deads ARE there....

    I see you did finally read before posting.....

    I didnt notice that before posting. THE SECOND AFTER posting I found out that mistake and i have corrected it.

    It happens! :0

  6. #6
    Elite Strongman b fold the truth's Avatar
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    I see way too many 15 and 10 rep sets in there. You need a lot more 3-8 rep sets.

    8% bodyfat huh? That is your main problem with why you are not gaining muscle. You need to be in the 10-14% range.

    B True

    ''Teach my children to love! They'll learn to hate on their own.''
    ''One thing is certian,You can't shake hands with a fist''
    ''It is not the beauty of a building you should look at; its the construction of the foundation that will stand the test of time.''

    "ABSOLUTELY!!! I wouldn't take 4 days off of work to go support the men if I wasn't getting paid!"
    .....Jill Mills...World's Strongest Woman

  7. #7
    Good Bro
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    I agree, drop the sets. Train in really low rep ranges like 2-5 for a while, and then go back to the higher rep ranges. Your body has adapted to your training style.

  8. #8
    Elite Bodybuilder tzan's Avatar
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    JUICE

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