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07-10-2007, 05:33 AM
| #1 (permalink) |
| Rank: New Member Join Date: Apr 2007
Posts: 7
|  Plateau Busting Hi I have read some articles on bodybuilding.com and other various websites, but seem to be confused as to which direction to go. I've been working out on pretty much the same routine for 1.5 years or so now, and have reached a plateau, as you might have guessed. I'm wondering what would be best for me to change my routine and the fastest to overcome the plateau. I'm not sure if I should be using higher reps and lower weight, resting for a week's time(which I am currently doing right now), or just upping the weight/reps a bit on my current workout. I'd also like to mention that I have added (but not subtracted) quite a number of excercises to my normal routine maybe a month and a half ago, but am not sure if this is helping me overcome my plateau... So, I'd like to know what the best methods (as mentioned above) are to overcome my plateau quickly and effectively, and what for what length of time I should be doing it. Thank you.  |
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07-10-2007, 06:21 AM
| #2 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,511
Gender:   | which exercises do u need to plateau bust and what are ur maxes on the big 3 at the moment? and whats the program u have been on for the last 1.5 years??? |
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07-10-2007, 06:41 AM
| #3 (permalink) |
| Rank: New Member Join Date: Apr 2007
Posts: 7
| Hi I need to plateau bust all of my excercises, i guess. I am not making progress. I don't know my maxes for the big 3, never attempted them. Here is my schedule that I've been on for the past 1.5 yrs: Day 1: Chest & Triceps - Military Press - Close-Grip Bench Press - Flys - Pullovers - One Arm Single Press - French Press - Kickbacks - Sit-ups/ Side Pull-ups And I've now recently added to that: - Incline Military Press - Dips - Decline Military Press - Palms Facing In Dumbbell Press - Overhead Tricep Press Day 2: Back & Biceps - Preacher Curls - Single Arm Rows - Concentration Curls - Seated Inclined Hammer Curls - Standing Curls - Bent Over Two Dumbbell Row And I've now recently added to that: - Bent Over Two Dumbbell Row Palms In - Superman Ground Hyperextensions - Palms Down Dumbbell Wrist Curl Over Bench - Palms Up Dumbbell Wrist Curl Over Bench - Dead Lifts Day 3: Shoulders & Legs - Lateral Raises - Seated Shoulder Press - Side Shoulder Raises - Shrugs - Front Shoulder Raises - Lunges - Reverse Flies - Calf Raises And I've now recently added to that: - Standing Upright Dumbbell Row - Dumbbell Step Ups On Bench - Dumbbell Squats - Rocking Standing Calf Raises - Lying On Side One Arm Lateral Raise Thanks. |
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07-10-2007, 07:10 AM
| #4 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 3,953
Country: 
Gender:  | Quote:
 Less IS more!! If you prefer a three day split, I'd recommend you check out Max-OT. Low volume, heavy weight. A month of that will be night and day to what you're currently doing. Click here: Max-OT | |
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07-10-2007, 10:45 AM
| #5 (permalink) |
| Rank: New Member Join Date: Apr 2007
Posts: 7
| Oh lol. Well, yeah I am wiped to say the least when I'm finished. Thank you for that link, I think I will try it; it looks very good from what I read so far. I am sure that will help me overcome this darn plateau. Thanks. |
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07-10-2007, 10:53 AM
| #7 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 3,953
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Gender: | Quote:
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07-10-2007, 10:57 AM
| #8 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,511
Gender: | yeah i was going to give a modified rippetoe's....hahaha.... Workout A; Squats 3x5 Bench 3x5 Rows 3x5 Workout B: Squats 3x5 Military Press 3x5 Deadlifts 1x5 alternate each session with Pull-ups 4x failure i dont think beginners should necessarily go to failure...thats why i didnt suggest max ot....i feel that planned slow progression works better... |
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07-10-2007, 11:02 AM
| #9 (permalink) | |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,511
Gender: | u know, the OP could even do FortifiedIron's training program: Quote:
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07-10-2007, 11:29 AM
| #10 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 3,953
Country:
Gender: | Quote:
I suggested a month of Max-OT since it's not a full culture shock since it's still a three day split. A thousand times better results to be had dropping 80% of his volume and train to positive muscle failure. Newbies in general represent a slippery slope in these forums. There's a lot of them that really don't care about the long term, and would rather conform to something that remotely resembles what they were doing that they experienced some success with. If beginners REALLY understood what it takes to reach the next level (faster) via starting strength, starr's programs, ect they'd definately make the commitment no matter how boring these programs can be. | |
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