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Plateau Busting

Training discussion on Plateau Busting, within the Bodybuilding Forum; Hi I have read some articles on bodybuilding.com and other various websites, but seem to be confused as to which ...


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Old 07-10-2007, 05:33 AM   #1
oxymoron29
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Default 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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Old 07-10-2007, 06:21 AM   #2
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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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Old 07-10-2007, 06:41 AM   #3
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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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Old 07-10-2007, 07:10 AM   #4
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I need to plateau bust all of my excercises, i guess. I am not making progress.
You're not making any progress because you're doing more volume than most professionals juiced to the gills are! I don't know how the hell you make it though a day!

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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Old 07-10-2007, 10:45 AM   #5
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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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Old 07-10-2007, 10:49 AM   #6
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whats ur experience level right now? how long have u been training?
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Old 07-10-2007, 10:53 AM   #7
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Originally Posted by Sentinel View Post
whats ur experience level right now? how long have u been training?
LOL, I was originally going to put that, but I'm sick and tired of recommending Rippetoe!
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Old 07-10-2007, 10:57 AM   #8
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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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Old 07-10-2007, 11:02 AM   #9
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u know, the OP could even do FortifiedIron's training program:

Quote:
Originally Posted by FortifiedIron
Ok, I suck at making names so blah!

Monday:
- Barbell Bench Press
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest time approx 2-3 minutes between sets.

- Bent Over Rows
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest time approx 2-3 minutes between sets.

- Shoulder Press w/ Barbell
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Side Laterals
: Warm up 2 sts of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-:
: Rest time approx 30-60 seconds between sets.


Tuesday:
- Squat
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-5 minutes between sets

- Romanian Deadlift:
: Warm Up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-3 minutes between sets.

- Lunges with Dumbell or Barbell
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Calf Raises
: Warm Up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

Wed: Off

Thursday:
- Incline Bench Press with Barbell
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Cable Row
: warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Dumbell Bench Press
: Warm Up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Front Raise with Dumbell
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

Friday:
- Deadlift
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-5 minutes between sets.

- Leg Press
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2 minutes between sets.

- Pull Thrus
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

- Decline Sit-ups
: Warm up 1 set of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

* If you can do pull-ups I suggest doing them in place of the cable rows.

* The program looks real simple, yet its actually well thought out. The biggest thing to this program is how the sets and reps are organized. If you do the calculations all the sets and reps are about equal give or take a few. What you'll basically be doing is increasing weight every session yet doing the same amount of total reps if not more per session. This would make your total volume increase over the course of the whole program. So your keep the total workload up and increase it every week.

* On the final week (11) you can either reduce the volume to half or you can take a full week off.

* For cardio its fine to do 20-30 minutes walking on a moderate to high incline on none leg days, except for saturday and sunday. On leg days and weekends you rest.

Kc
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Old 07-10-2007, 11:29 AM   #10
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i dont think beginners should necessarily go to failure...thats why i didnt suggest max ot....i feel that planned slow progression works better...
For the long term absolutely.

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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