Plateaus

Discussion in 'Fitness & Nutrition' started by adrenalin112, Jul 12, 2005.

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  1. adrenalin112

    adrenalin112 New Member

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    For those that have been lifting for a long period of time. How long (months/years) did it take until you hit a plateau where you just seemed stuck at a certain weight?


    and what did you do to remedy it?
     
  2. trancezj

    trancezj New Member

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    I've hit many plateaus and it's different for everyone. That's like asking how long it's going to take for you to build 20 inch arms. could take 3 years or never, depends on you.

    There's a few things that need to be done. Lets start with avoiding the plateau all together. Swith up your routine every 6-8 weeks and keep a log of every rep/weight/movement you do. Take a week off every 6 months. Keep a clean diet.

    If you've hit a plateau you can try shocking body parts. Shock a different one each week. Just slam the fuck out of it. Do 30 sets instead of 15. For example do Bench, start low work high and go back down until you can barely lift the bar.

    Take 2 weeks off and eat double the protein.

    Double your calories, either carbs or protein. or both.
     
  3. nathanbx

    nathanbx New Member

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    Couldn't have said it better myself
     
  4. adrenalin112

    adrenalin112 New Member

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    :eek3: :eek3: :eek3:

    i figured it would be different for everyone, just tryin to put together some sort of consensus.

    im obviously a newb at lifting (~3 solid months) & i've been on the starr/chris' routine for 5 weeks... I like the progress i've been making & doubt that i'll be switching my routine when i hit the 6-8week mark.
    LOG - check
    CLEAN DIET - check

    if i decide to switch before i plateau or if i do hit one... what kind of routine would you suggest?

    i like the fact that the starr setup is only 3 days a week, it works out nicely since i also train bjj/muaythai/submission wrestling during the week as well.

    I'm 5'11" 165 (gained 18lbs in 6 weeks! :coold: ), and i want to stay in a lean build somewhere between 169-185. I lose weight FAST.

    thanks for the advice :cool:
     
  5. trancezj

    trancezj New Member

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    you dont' have to do an entirly different style workout. Just change some things around. Although at some point you'll need to change completely. I've honestly never even looked at his workout. If you'll post it up (not a link I could find that) I'll tell you how I'd switch things up. Might be in the morning, I"m about to leave work.
     
  6. adrenalin112

    adrenalin112 New Member

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    Monday
    Squats-5x5(Four progressively heavier sets of 5 w/5th set being 5RM)
    Deadlifts-5x5(same)
    Bench Press-5x5(same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5
    or
    Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats-warmup to 3 reps w/5 more lbs than used on Monday.
    On the following monday use this weight for 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20
     
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