How do you go about breaking through your plateau? See, I lift in my garage, as per my photo album on my profile, and I do so without a spotter or any other form of lifting buddy. So moving up in weight is very slow and hard to do, I went from maxing out at 190lbs on bench press to repping 255lbs in about 7 months. To me that's very slow progression, and I've been stuck at 260lbs for about five months now. Same with curling, squatting, etc.
FOR ANY WEIGHT LIFTERS IN HERE
- Thread starter MadWorld
- Start date
XGC DELTA DULU
New member
Honestly change up your work out. Muscle confusion is the best way to stack up the weight. For me bumping up calories for muscle gains and increased protein helped with my strength increase as well. But seriously doing the same work out routine for awhile will cause you to plateau. You should only do the same work out at 8-12 weeks tops but changing your reps and increasing the weight every 1-2 weeks. I used short cut to size, short cut to shred and the HTS work outs on bodybuilding.com When you change your routine consistently, you are always making gains a lot faster then you realize. Research studies have shown certain music can also stimulate testosterone so that your adrenaline flow is off the charts when you lift. I psych myself up like crazy before I hit the weight and it tends to work. Do you use pre-work out?
- DELTA
Nah, nothing at all. My protein generally just comes from eggs for breakfast, and protein bars in between meals during the day. I feel like lifting alone has a lot to do with some of the speed bumps I couldn't get over before, however, all my problems seemed to have resolved themselves as i'm lifting significantly harder than I was before but I greatly appreciate your reply
XGC DELTA DULU
New member
Oh nice! So you are going more of a natural path correct? Nothing wrong with that at all. But yes, lifting alone is a struggle. It can be frustrating at times when you get stuck or need motivation. At least I have felt that way with my current situation. Shift work has me working on the days my spotter is off or me off when he is working. So I usually have to lift alone and it's fight. So the fact that you went from the 190 range to 260 is a feat! So congrats on that brother. I'm happy to hear that you are getting past that though. Keep up the good work! Lift hard, play harder! Check out CT Fletcher on YouTube if you need some motivation. That guy is crazy.
- DELTA
Thank you, I appreciate that. And that guys is freaking hilarious, I really wanna try some of the challenges he throws up though
XGC DELTA DULU
New member
Not a problem man! Hit me up with a weekly or bi-weekly update on what you are lifting! I'm curious to know and we will track your progress if you like? Numbers don't lie and they motivate as well. You are your own enemy Hahaha. But I'm glad to hear you know of him then. He's pretty boss! I love watching his vids right before I get off work.
- DELTA
I'm about to go lift now actually. I'll post my sets when I get finished
XGC DELTA DULU
New member
Good stuff man! Makes me want to go right now!
I'm unfortunately stuck at work again... ugh. I'm ready for my 4 day so I can go!
- DELTA
The weights will be there for you when you get back. They're the kind of friends that always openly welcome you no matter how long it takes you to get back to them lol
XGC DELTA DULU
New member
Ain't that the truth! I've still not got over what ever the heck this flu/cold/virus. Been kicking my butt harder than 50 burpies after a 2.5 mile run! UGH! I'll be kicking it into over drive when I'm recovered.
- DELTA
Figured I'll throw my personal experiences in here and considering I'm a new I'll post where I actually know something...lol
I've been lifting and body building on an amateur level for a long time now even have competed in a few physique shows in Louisville over the years. I've not put a lot of thought into maxing out in years because I'm getting too old now (30s) and I've killed my shoulders over the years. However in my personal experiences whenever I've hit a plateau there's one thing that's always pulled me out - my diet. Yes, altering my workout helps (3x3, 5x5, 3x10, 4x20, drop sets, reverse tension, etc) but at the end of the day putting more in (calories, protein, good carbs) allows me to grow. Eggs, oatmeal, quinoa, sweet potatoes, tons of chicken, bison, and lots of almonds & macadamia nuts. I make my own shakes and if I HAVE to eat a protein bar I only eat quest bars. Working out on your own trying to max, be careful! I'd invest in a couple heavy kettle bells and start working some hinge exercises into your routine.
Do you reddit? R/fitness is a nice place to be a part of.
TL/DR: when in doubt, bulking, eat more.
I've been lifting and body building on an amateur level for a long time now even have competed in a few physique shows in Louisville over the years. I've not put a lot of thought into maxing out in years because I'm getting too old now (30s) and I've killed my shoulders over the years. However in my personal experiences whenever I've hit a plateau there's one thing that's always pulled me out - my diet. Yes, altering my workout helps (3x3, 5x5, 3x10, 4x20, drop sets, reverse tension, etc) but at the end of the day putting more in (calories, protein, good carbs) allows me to grow. Eggs, oatmeal, quinoa, sweet potatoes, tons of chicken, bison, and lots of almonds & macadamia nuts. I make my own shakes and if I HAVE to eat a protein bar I only eat quest bars. Working out on your own trying to max, be careful! I'd invest in a couple heavy kettle bells and start working some hinge exercises into your routine.
Do you reddit? R/fitness is a nice place to be a part of.
TL/DR: when in doubt, bulking, eat more.
SYN Stiddy
New member
I started a month ago. I hope you are drinking plenty of water while ingesting alot of protein. I myself, have been starting the supplement way. I take a pre workout mix, a post workout energy mix and a protein shake for recovery. Right before bed, I take my isolate protein shake as well as a mass building shake for more protein and carbs. I do not eat alot but enough to make it by for my workouts. I live on a cheap income so it is harder for me to do so. I usually spend 2 hours in the gym. I know that if you are trying to build muscle, 1 hour workouts are best. I try to throw in some HIT(high intensity training) into the mix to throw my muscles into a confused state of, do I want to bulk or shred. My shoulders have gotten leaner while my other muscles are slightly getting bigger but not as rapid as the shoulders. I need to change my workout a little bit, but honestly, I do not know the route I want to take. I am the skinny runner type guy with a high metabolism. I have always wanted to bulk up but never can. In conclusion, the body processes about 5 mg of creatine a day. Perhaps, you can try a little bit more and buy creatine monohydrate and change your workout for a much quicker approach(I would think) than 5 months of plateauing(When taking more creatine, be very sure to drink alot more water).
Right on...every body, literal body, is different. I have a hard time cutting, while bulking comes easy. I never ever really used supplements, other than some creatine here and there, and sometimes yohimbe pre-workout for the pump and vascular (not to mention, my fiance probably loves it when I have taken it *wink*). Point I am trying to make is, there are very few consistencies from person to person, body to body. Always take a little from everyone and apply it to your routine and see what works for YOU. The one constant that every bodybuilder, trainer, lifter, etc, can all agree on is DIET is #1 priority, and that includes water, water, water, and when you aren't thirsty anymore at all, drink some more. Hydration is key. I am glad the above poster brought it up. Drink a gallon a day.