why is it hard to break my plataeu... need help

eya_21 · 08-23-2003, 11:47 PM

hi, ive bin working out for almost 4 months now, ive started bench pressing 35 lbs and up to 50 lbs so far, but its bin this past 3 weeks that ive notice that i cant break my plateau..no gain, its hard for me to go for 55 lbs, iam 5'3 weighs 138 lbs, can somebody tell me what should i do to start lifting heavier..
i also keep track of my diet, because im bulking i eat 6 meals a day (2000 cals, fat 50, carb 150, protein 230) and i started taking creatine 3 weeks ago too..
this is how my training looks like, i go to gym on monday, tuesday and wednesday (3 on 2 off)..

monday --> benchpress (3*10)
incline dumbbell (3*10)
butterfly machine (3*10)
shoulder machine press (3*10)
lateral raise (3*10)
arnold press (3*10)
shrug (4*10)

tuesday --> barbell curl (3*10)
concentration curl (3*10)
hammer curl (3*10)
Dips (3*10)
Overhead dumbbell extension (3*10)

Wednesday --> Pulldown to front (3*10)
Hyperextensions (3*10)
one arm dumbbell row (3*10)
V bar pulldown (3*10)
Squat (3*10)
leg extension curl (3*10)

could my stubborn plataeu caused by overtraining with this kinda set up? thanks for helping

gr81 · 08-23-2003, 11:54 PM

start implementing rest days in between work outs, instead of going 3 days in a row, go 1 on and 1 off or something like it. You are not letting your body recover form training stress. Also start mixing things up in your WOs, either change exercises or vary training factors like rest time, tempo, shocking principles and such. GL

eya_21 · 08-24-2003, 01:32 AM

uhmm.. i meant 45/ 55 lbs on each side so that would be 110 lbs in total.. hehe..

eya_21 · 08-24-2003, 01:34 AM

ive tried implementing rest day before (1 on and 1 off) but it doest seem to break the plateau, i just changed to this exercise set up 2 weeks ago..

**Mudge** · 08-24-2003, 01:42 AM

Break the routine, try something new!

eya_21 · 08-24-2003, 02:22 AM

i should also add that i sometimes sleep late, like really2 late at nite.. 2-3 am, prolly 4 times a week i sleep like this.. would that prolly hold me back from pumping heavy?

**Mudge** · 08-24-2003, 02:49 AM

If you want to grow, 7-9 hours of sleep every day IMO. Regular sleep at that, wake at the same time daily.

eya_21 · 08-24-2003, 01:19 PM

i do sleep 7-9 hours every day, but i just sleep late at nite.. would that have any effect at all?

tigerboo · 08-24-2003, 02:10 PM

eat more...don't be afraid of gaining some fat. If you want to make real gains in the gym you have to put on some fat. You can cut later. I'm not saying get obese, but if you want to make quick gains, add a few pounds.

heavyweight1987 · 08-24-2003, 02:36 PM

you have to eat enough to have the energy needed to work out in the 1st place.no food no energy and every1 should eat breakfest thats the difference in maxing out.

carbs for energy!!!

tigerboo · 08-24-2003, 02:40 PM

mass moves mass

heavyweight1987 · 08-24-2003, 03:20 PM

TRUETRUETRUE IF U DONT GROW YOUR STRENGTH DONT GROW!!!!

eya_21 · 08-25-2003, 12:20 PM

yeap im eating shit loads now, but the thing is im not that tall tho, so i cant eat as much as i want, othawise im gonna look like a puffer fish. do u guys think that with this diet that im on rite now id grow just as big, 6 meals a day (total 2000 cals, fat 50, carb 150, protein 230)

08-23-2003, 11:47 PM	#1
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	why is it hard to break my plataeu... need help hi, ive bin working out for almost 4 months now, ive started bench pressing 35 lbs and up to 50 lbs so far, but its bin this past 3 weeks that ive notice that i cant break my plateau..no gain, its hard for me to go for 55 lbs, iam 5'3 weighs 138 lbs, can somebody tell me what should i do to start lifting heavier.. i also keep track of my diet, because im bulking i eat 6 meals a day (2000 cals, fat 50, carb 150, protein 230) and i started taking creatine 3 weeks ago too.. this is how my training looks like, i go to gym on monday, tuesday and wednesday (3 on 2 off).. monday --> benchpress (310) incline dumbbell (310) butterfly machine (310) shoulder machine press (310) lateral raise (310) arnold press (310) shrug (410) tuesday --> barbell curl (310) concentration curl (310) hammer curl (310) Dips (310) Overhead dumbbell extension (310) Wednesday --> Pulldown to front (310) Hyperextensions (310) one arm dumbbell row (310) V bar pulldown (310) Squat (310) leg extension curl (310) could my stubborn plataeu caused by overtraining with this kinda set up? thanks for helping

08-23-2003, 11:54 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	start implementing rest days in between work outs, instead of going 3 days in a row, go 1 on and 1 off or something like it. You are not letting your body recover form training stress. Also start mixing things up in your WOs, either change exercises or vary training factors like rest time, tempo, shocking principles and such. GL
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

08-24-2003, 01:42 AM	#5
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,054 Photos: 1	Break the routine, try something new!
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-24-2003, 02:49 AM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,054 Photos: 1	If you want to grow, 7-9 hours of sleep every day IMO. Regular sleep at that, wake at the same time daily.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-24-2003, 02:36 PM	#10
heavyweight1987 Registered User Join Date: Aug 2003 Location: tennessee Posts: 127	you have to eat enough to have the energy needed to work out in the 1st place.no food no energy and every1 should eat breakfest thats the difference in maxing out. carbs for energy!!!
	bench:275 squat:550+ split leg deadlift:500+ im 15 215 never takin any suppliments just now starting tho.

08-24-2003, 01:32 AM	#3
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	uhmm.. i meant 45/ 55 lbs on each side so that would be 110 lbs in total.. hehe..

08-24-2003, 01:34 AM	#4
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	ive tried implementing rest day before (1 on and 1 off) but it doest seem to break the plateau, i just changed to this exercise set up 2 weeks ago..

08-24-2003, 02:22 AM	#6
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	i should also add that i sometimes sleep late, like really2 late at nite.. 2-3 am, prolly 4 times a week i sleep like this.. would that prolly hold me back from pumping heavy?

08-24-2003, 01:19 PM	#8
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	i do sleep 7-9 hours every day, but i just sleep late at nite.. would that have any effect at all?

08-24-2003, 02:10 PM	#9
tigerboo Registered User Join Date: Aug 2003 Location: Texas Posts: 62	eat more...don't be afraid of gaining some fat. If you want to make real gains in the gym you have to put on some fat. You can cut later. I'm not saying get obese, but if you want to make quick gains, add a few pounds.

08-24-2003, 02:40 PM	#11
tigerboo Registered User Join Date: Aug 2003 Location: Texas Posts: 62	mass moves mass

08-24-2003, 03:20 PM	#12
heavyweight1987 Registered User Join Date: Aug 2003 Location: tennessee Posts: 127	TRUETRUETRUE IF U DONT GROW YOUR STRENGTH DONT GROW!!!!
	bench:275 squat:550+ split leg deadlift:500+ im 15 215 never takin any suppliments just now starting tho.

08-25-2003, 12:20 PM	#13
eya_21 Registered User Join Date: Aug 2003 Location: Philadelphia Posts: 26	yeap im eating shit loads now, but the thing is im not that tall tho, so i cant eat as much as i want, othawise im gonna look like a puffer fish. do u guys think that with this diet that im on rite now id grow just as big, 6 meals a day (total 2000 cals, fat 50, carb 150, protein 230)

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