how do i get out of my plateau?
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
how do i get out of my plateau? - 3/12/2006 8:33:04 PM
|
|
|
bowbuilder
Posts: 9
Joined: 3/12/2006
Status: offline
|
I play football and i'm trying to hit 500 on squat and 300 on bench before summer pride, but i'm stuck at 420 on squat and 245 on bench. I complete plauteaued on all my lifts when i just maxed and im really frustrated. I've been doing low rep high wieght sets and taking creadrive but lately i've had know results any help would be great.
|
|
|
|
|
[Deleted] - 3/14/2006 7:29:06 AM
|
|
|
Deleted User
|
[Deleted by Admins]
(in reply to bowbuilder)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/14/2006 5:36:16 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
It also helps to change up ur training. Like one day of 3x10...then another of 8x2. That always works for me.
(in reply to Deleted User)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/16/2006 10:43:29 AM
|
|
|
bowbuilder
Posts: 9
Joined: 3/12/2006
Status: offline
|
Thanks, the reason my bench is low is because I broke my left arm and have only been out of the cast since Jan. Do you think I should take a trianing break I haven't missed a workout since Christmas, thats 5 days a week. I've heard more than once that i should, I just can't bring myself to do it. I feel like breaks make me weaker and workingout is like my break in the day.
_____________________________
Bench: 245
Squat:420
Clean:240
Deadlift:500ish
(in reply to ironraider52)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/16/2006 11:46:38 AM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
What r u training for?
If u dont have anything ur training for then it wont hurt at all to take some days off. BUt if u r training I would still break...but just for like 3 days.
(in reply to bowbuilder)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/16/2006 12:41:42 PM
|
|
|
bowbuilder
Posts: 9
Joined: 3/12/2006
Status: offline
|
middle of may wieghts in first post.
_____________________________
Bench: 245
Squat:420
Clean:240
Deadlift:500ish
(in reply to ironraider52)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/16/2006 7:47:32 PM
|
|
|
Guest
|
Dustin Says: Eat more and switch up ur rep sceme.
(in reply to bowbuilder)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/16/2006 8:12:44 PM
|
|
|
cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline
|
Describe your workout in detail- There might be something we can help you with in that area, although usually giving your diet a boost is a sure way to get through a plateau.
As far as the workout itself goes, have you ever looked into the critical bench program? Do a search for it here, plenty of people from this site have tried it with great results- Me included. Added sixty pounds to my one rep max in ten weeks or so. It costs some money, but for me, it was worth it.
Another thing you could try is to use the Max OT warmup routine- Plenty of people just do a couple of light sets of ten or so and then move on to their working weight. The Max OT warmup goes something like this- Two sets of ten, with a very light weight just to get the blood flowing. Next set, I'd figure about sixty percent of your working weight, six reps. Next set, three reps with about eighty percent of your working weight, and then one more set of just one rep, just a little below your working weight. Rest two minutes in between each set.
Sure, it's more involved than most warmup routines, but for people who've never done it before, I can almost guarantee you'll be able to lift more the very first time you try it. Why? The idea is this- You're not just warming up the muscles, that's done with the first couple of sets- After that, you're getting the muscles ready to move serious weight- They're called weight acclimation sets. It's not enough to simply get the blood flowing through the muscles and "loosen" them up a bit- You have to ease them into heavier amounts of weight in increments like that. If a person can bench 250 for reps, and just does a couple of light sets before going straight to 250- It's like going from first gear straight to sixth, trying to skip all the other gears in between.
(in reply to Guest)
|
|
|
|
|
RE: how do i get out of my plateau? - 3/31/2006 3:33:02 PM
|
|
|
aznxcrazyboi90
Posts: 150
Joined: 3/30/2006
Status: offline
|
Man im feeling u man... I just experienced my first plateau... Its been rough... My rep ranges have gone from 6-8 and now there 12 to 14... Well hope u get through it... late
_____________________________
Bench: 270
Squat: 330-15lb. up since mid March
Deadlift: 335
Bicep: 14 and 1/2 inches April 6 X_X
14% BF
15 Y.O
(in reply to cpl)
|
|
|
|
|
RE: how do i get out of my plateau? - 4/6/2006 5:56:53 PM
|
|
|
ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
|
Yeah, when I hit a plateau I just up my protein and calorie intake, and change my workout hardcore.
BUt the great thing about plateaus is that once u find a way to reak threw them, u jump ur weights 20-50 lbs or more.
I hit a bench plateau earlier and I couldnt get past 340....i worked out my routine then hit 402 last week at nationals.
(in reply to aznxcrazyboi90)
|
|
|
|
|
RE: how do i get out of my plateau? - 4/6/2006 8:39:27 PM
|
|
|
aznxcrazyboi90
Posts: 150
Joined: 3/30/2006
Status: offline
|
20-50?!?!?! holy cow... well the thing is... i havent really maxed in a while... so im prob gonna try in about three days so i can take a break from benching.... i hope wat u say is rihgt ironraider... ive been really anxious for a while..
_____________________________
Bench: 270
Squat: 330-15lb. up since mid March
Deadlift: 335
Bicep: 14 and 1/2 inches April 6 X_X
14% BF
15 Y.O
(in reply to ironraider52)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
