stuck at the same weight

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msu26

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stuck at the same weight - Friday, May 22, 2009 11:43 AM ( #1 )
I have been stuck at the same weight for a lot of things for a while now. I am 5'7 and weigh 140. I am currently benching 240 for my max, and squating 315 about 3 times. Any ideas how to get my numbers up? 
For chest i do:
4x12 normal bench
4x12 incline bench 
4x12 decline bench
3x15 dumbell flys
2x max push ups

for legs:
5 sets 12 10 8 6 12 squats
4 x10 leg extensions 
4x10 hamstring curls
4x15 calf raises
3x15 leg press

thanks for the help
connelly

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Re:stuck at the same weight - Friday, May 22, 2009 12:37 PM ( #2 )
Switch things up, try a different routine, eat more, try a lower rep range, there are tons of things you can do. Try eating more and maybe doing less volume and try to get higher weight
Do a few sets working up to a 3rm on squat and bench, then do 1 aux lift for bench (flat/incline DB bench is a good choice) and 1-2 for legs (SLDL/Leg Curls and Calf Raises would be fine.
Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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MoNey ShOt

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Re:stuck at the same weight - Friday, May 22, 2009 6:29 PM ( #3 )
is that your full routine? how often do you you do this?
Pain is weakness leaving the body
msu26

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Re:stuck at the same weight - Saturday, May 23, 2009 11:47 AM ( #4 )
full routine for those days.. i also do back, shoulder, arms, and cardio workout if thats what your asking? but i do chest and legs once a week..
connelly

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Re:stuck at the same weight - Saturday, May 23, 2009 6:32 PM ( #5 )
Do them twice a week then. I think your problem is diet, but I think 7 days of rest is more than enough rest, and most lifts can be done more than once a week.
Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."
msu26

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Re:stuck at the same weight - Sunday, May 24, 2009 1:58 PM ( #6 )
yeah.. i dont diet at all i just eat whatever haha.. any advice on a diet?
MVP

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Re:stuck at the same weight - Sunday, May 24, 2009 2:09 PM ( #7 )
What is your level of experience?

A set up like this is fine for someone with an ideal level of experience in training. But for a beginner, your best bet is to rely on bench presses alone until you develop a foundation, once you do this- You take what you have and work on what you don't have.

Example, I worked on flat benches alone for about a consistent 18 months, then I noticed that my upper chest wasn't developed nor was my lower, so I added in decline and incline presses. You first make a base, then you start the accessory stuff.

List your diet, we'll critique.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
Perrynaytor

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Re:stuck at the same weight - Monday, May 25, 2009 8:18 PM ( #8 )
What helped me go up in lifts was a lot lot lot more food which = weight gain.

Compounds only; I cut out pointless isolation exercises. IMO they waste gym time.

Anddd.. Lower reps. The 12 reps stuff, you need to cut that in half and do like 5 sets of 6 on Monday, then on Friday attempt a max out. Wednesday is a recovery day.

Try the Texas Method. We have a lot of threads on it here, and google knows a little bit about it.
feb 2010
220 12-14%
bp 315
bs 405
dl 515

msu26

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Re:stuck at the same weight - Sunday, May 31, 2009 11:26 AM ( #9 )
i have been lifting for about 3 years now.. i wish i had a diet to give you guys to help me with but i dont have one.. i will eat whatever is put in front of me or sounds good at the time

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