bowbuilder
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plateau's suck
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Sunday, March 12, 2006 8:41 PM
I completly plateaued in all my core lifts after a month of working out. I'm stuck at 245 on bench 420 on squat and 240 on clean. I've been doing low reps high wieght on the cores mon wed fri and i hit the auxs hard tue and thur with a rest sat sun. any ideas????
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Marc David
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RE: plateau's suck
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Sunday, March 12, 2006 8:43 PM
When's the last time you took a training break?
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bowbuilder
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RE: plateau's suck
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Sunday, March 12, 2006 8:46 PM
I took one over christmas and all ive done the past week is three maxs.
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Carl
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RE: plateau's suck
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Monday, March 13, 2006 7:26 AM
take a lil more rest. try messin around with weight and reps. lower the weight a lil and do some more reps with it, see what happens. if you do the same thing over and over your body gets used to it, variation is the key! see what works best for you.
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Booya
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RE: plateau's suck
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Monday, March 13, 2006 10:04 AM
On the forums, when people mention weights, what units are they reffering to?
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twistedlink
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RE: plateau's suck
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Tuesday, March 14, 2006 1:14 PM
lbs usually
someone who lifts 245kg bench is bloody strong. thats a good 500lbs
It's impossible to meddle with something that doesn't have a plan
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chisum1357
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RE: plateau's suck
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Tuesday, March 14, 2006 4:26 PM
i agree that maybe you should try taking additional time off. maybe 2-3 weeks. and when you get back in the swing of things maybe try adding the amount of time you rest in between sets. like 3-4 minutes.
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real power
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RE: plateau's suck
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Thursday, March 23, 2006 7:20 PM
hey man you could probably do negatives or either super sets those two are pretty good. especially the negatives they brought my bench max up 20lbs in 1 week.
<message edited by real power on Saturday, March 25, 2006 11:53 AM>
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cpl
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RE: plateau's suck
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Friday, March 24, 2006 3:35 PM
maybe 2-3 weeks
Besides injuries or illness, there's no reason to take this much time off. Perhaps something as simple as changing the way you warm up can help you break through- I don't know how you warm up right now, but consider this approach- Two sets, ridiculously light weight, ten reps each. (this simply warms up the muscles.) Next, one set of six, at about fifty to sixty per cent of your max. Next, one set of three reps, at seventy to eighty percent of your max. Next, if you like, add in a set of one rep, just ten pounds or so below your max. Rest two to three minutes between all these sets, and then when you go for your max, try adding ten pounds or so before you do so- I've found this helps me a lot, and plenty of others who've tried it have also had good results. Besides all that though, it might be time to re-examine your diet- Could be your body needs more calories at this point.
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