How do you get past a strength-gain plateau?

Discussion in 'Fitness & Nutrition' started by Silmatharien, May 4, 2009.

Thread Status:
Not open for further replies.
  1. Silmatharien

    Silmatharien OT Supporter

    Joined:
    Dec 27, 2004
    Messages:
    19,850
    Likes Received:
    0
    I've found over the last three weeks or so that I'm making very little progress after seeing awesome gains from January-March.

    I guess what I'm wondering is ... should I just step up intensity and work each bodypart more often or should I be completely changing my workout?

    I'm doing a five day split in the following order, going six days a week (so something always gets worked twice). I vary the exercises a bit if I'm bored with what I'm doing.

    1) Arms
    Biceps
    - Dumbell curls - 4 sets of 45,40, then 35 consecutively doing as many reps as I can at each weight before dropping down 5 lbs.
    - Concentration curls - 4 sets at 35, again dropping down to 30 when I fail
    - Preacher curls - 4 sets of 4-6 reps at 40 or 50 lbs
    Triceps
    - Dips - 5 sets of 7 or so weighted with 20 lbs
    - Behind the head tricep extensions - 5 sets of 5-6 reps at 60 lbs
    Forearms - 4 sets of regular and reverse wrist curls

    2) Chest
    - Flat Dumbell Press - 4x6 at 70 lbs/arm
    - Incline D. Press - 4x6 at 60
    - Decline D. Press - 4x5-6 at 60 or 65
    - Straight-arm dumbell pullovers - 4x4-6 at 55-60
    - Dumbell flies - 4x6 at 35 lbs/arm

    3) Back
    - 6 sets of pullups, as many as I can do at one go
    - Deadlifts - 6 reps at 185, 225, then 3x5 @ 275, 1x3 @ 275
    - Pulldowns - 4x 6 reps at 90-100 lbs
    - Barbell rows - 4x6-7 at 135
    - Machine rows - 4x5-7 at 140

    4) Shoulders
    - Arnold Press 4x4-6 @ 55
    - Shoulder Press - 4x4-6 @ 55
    - Over the head barbell press - 4x7 @ 95
    - Lateral and front raises consecutively - 4x6-8 at 20, 4x6 at 20
    - Shrugs
    - 5 sets of crunches on a bell or reverse crunches (I alternate each shoulder workout)

    5) Legs
    - Back squats - 6x185, 6x225, 5x4-6 at 265 and going down to 255, 245 if I'm failing at 265
    - Machine Calf raises - 5x10-12 at 210
    - Machine leg curls - 4x5-6 at 160
    - Lunges with dumbells in hands - 4x5-6 at 60 lbs/arm
     
  2. Abomb

    Abomb New Member

    Joined:
    Feb 22, 2005
    Messages:
    20,480
    Likes Received:
    0
    Location:
    Houston, TX
    a couple different ways

    take a week off, change your type of training, eat more

    there are more but thats all i got right now

    oh and i am very much against working out more than 4 days a week because i feel like i dont recover fast enough so maybe working out 4 days a week and not 5-6
     
  3. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    gain weight
     
  4. CPop

    CPop New Member

    Joined:
    Jul 19, 2006
    Messages:
    949
    Likes Received:
    0
    Agreed. I would also add to try to eat clean to gain the weight, but if you can't eat good... eat a lot. Don't do this all the time or you'll gain a lot more fat than you want.
     
  5. bigdamray

    bigdamray New Member

    Joined:
    Jul 18, 2006
    Messages:
    5,868
    Likes Received:
    0
  6. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    fuck dball for strenff...drol is bettah...
     
  7. Silmatharien

    Silmatharien OT Supporter

    Joined:
    Dec 27, 2004
    Messages:
    19,850
    Likes Received:
    0
    I'm getting good weight gains. I've gained 17 pounds since January. So that is not a problem. I am eating really clean, too.
     
  8. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    :ugh:


    gain more and you will get stronger...
     
  9. Silmatharien

    Silmatharien OT Supporter

    Joined:
    Dec 27, 2004
    Messages:
    19,850
    Likes Received:
    0
    Well I'm not planning on stopping gaining weight. I'm just disappointed in my strength gains recently after they were so good for awhile.
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,966
    Likes Received:
    36
    Location:
    VABeach
    switch it up
     
  11. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,966
    Likes Received:
    36
    Location:
    VABeach
    could be noob gains.

    switch up the routine and see what happens
     
  12. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    jesus christ dude...you can't continue to make amazing gains forever even with steroids...

    two ways to break a plateau
    1:gain some weight
    2: switch your routine up
     
  13. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,966
    Likes Received:
    36
    Location:
    VABeach
    and maybe you should try pyramid up on the weights on everythng that you're not doing that currently.

    - Pulldowns - 4x 6 reps at 90-100 lbs
    - Barbell rows - 4x6-7 at 135
    - Machine rows - 4x5-7 at 140
    etc

    and chest day you're not pyramiding up at all on anything?
     
  14. bigdamray

    bigdamray New Member

    Joined:
    Jul 18, 2006
    Messages:
    5,868
    Likes Received:
    0

    troof
     
  15. Frank Dux

    Frank Dux Guest

    take a week off
     
  16. RICK RO$$

    RICK RO$$ Active Member

    Joined:
    Aug 23, 2007
    Messages:
    15,870
    Likes Received:
    7
    Location:
    I don't bop I do the money dance
    I take them barry bonds B12 shots
     
  17. deznutz

    deznutz New Member

    Joined:
    Aug 10, 2003
    Messages:
    29,880
    Likes Received:
    0
  18. Buzz Killington

    Buzz Killington nunc fortunatus sum

    Joined:
    May 6, 2001
    Messages:
    147,893
    Likes Received:
    209
    Location:
    The Residency, Lucknow
    I ate more, I got more focused, and I smartened up my routine.
     
  19. Hood Moses

    Hood Moses I part the Black Seas...

    Joined:
    Oct 4, 2001
    Messages:
    33,620
    Likes Received:
    57
    Location:
    Gulf Coast
    Steroids
    Food
    Sleep
     
  20. pitchblue

    pitchblue New Member

    Joined:
    Sep 21, 2006
    Messages:
    12,837
    Likes Received:
    0
    Location:
    Southern California
    :bowdown:
     
  21. T-R-T

    T-R-T New Member

    Joined:
    Dec 4, 2004
    Messages:
    5,427
    Likes Received:
    0
    you're forgetting something else
     
  22. grimstone

    grimstone magic murda bag OT Supporter

    Joined:
    Sep 28, 2004
    Messages:
    4,073
    Likes Received:
    0
    Location:
    atx
    deload when is the last time you took some time off.
     
  23. y1997

    y1997 Made in the U.S.S.R.

    Joined:
    Apr 1, 2006
    Messages:
    6,065
    Likes Received:
    1
    Location:
    Detroit
    The best thing I've done to contribute to my strength gains is to constantly switch up the routine. That means exercises, rep ranges, the weight you are doing, etc. Eating more helps too.
     
  24. Buzz Killington

    Buzz Killington nunc fortunatus sum

    Joined:
    May 6, 2001
    Messages:
    147,893
    Likes Received:
    209
    Location:
    The Residency, Lucknow
    Yeah, I also got some shots from a doctor to put me where I should be as a normal person.
     
  25. Silmatharien

    Silmatharien OT Supporter

    Joined:
    Dec 27, 2004
    Messages:
    19,850
    Likes Received:
    0
    Thanks for this suggestion. I started doing pyramid sets a bunch yesterday and today with most of my chest and back exercises.
     
Thread Status:
Not open for further replies.

Share This Page