Thread: Every PT gives me the same type of plan and I've plateau'd

Hey guys, my first post here. Apologies if its a bit long.

Heres the basic info - 23yr old 6' 171lbs. Not cut, but not too much bodyfat.

Goal - a little more size, (max of 10lbs more muscle mass) and then concentrate on strength/power for martial arts. Eating meat/eggs/rice/protein shakes, have already put weight on up to this stage (15lbs) but have hit a brick wall. Every trainer I talk to tells me to do a 3x12 workout for everything. ( dont really do any cardio at the moment due to laziness/concentrating on weights/laziness) I've spent a bit of time reading the power/rr/shock plan and the Ironman HIT program on this site and noticed that they are quite different to 3x12 for bloody everything. As I'm not in this for bodybuilding/competition, just a bit more size, I was wondering if these programs with lower reps/sets and higher weights are suitable for someone like myself who just wants to finish building mass and concentrate on speed/power for martial arts or are they designed around an experienced lifter?

Second - this may have no merit whatsoever, but its a thought. Will doing shoulder press/incline press one hand at a time help with core strength and therefore punching (always been a weak point)

Thanks,

slip.

if it matters below is what i've been doing last couple of weeks, and the program before that was fairly similar.

Day 1
widegrip chinups
bent one-arm row
upright barbell row
standing barbell curls
dumbell shrugs

lying leg raises
weighted ab crunches (machine)

Day 2
Incline Db press
Dumbell flys
Dumbell shoulder press
dips
cable tri pushdowns

squats
leg extensions
lying leg curls
calf raises

Originally Posted by slip

Hey guys, my first post here. Apologies if its a bit long.

Heres the basic info - 23yr old 6' 171lbs. Not cut, but not too much bodyfat.

Goal - a little more size, (max of 10lbs more muscle mass) and then concentrate on strength/power for martial arts. Eating meat/eggs/rice/protein shakes, have already put weight on up to this stage (15lbs) but have hit a brick wall. Every trainer I talk to tells me to do a 3x12 workout for everything. ( dont really do any cardio at the moment due to laziness/concentrating on weights/laziness) I've spent a bit of time reading the power/rr/shock plan and the Ironman HIT program on this site and noticed that they are quite different to 3x12 for bloody everything. As I'm not in this for bodybuilding/competition, just a bit more size, I was wondering if these programs with lower reps/sets and higher weights are suitable for someone like myself who just wants to finish building mass and concentrate on speed/power for martial arts or are they designed around an experienced lifter?

Second - this may have no merit whatsoever, but its a thought. Will doing shoulder press/incline press one hand at a time help with core strength and therefore punching (always been a weak point)

Thanks,

slip.

if it matters below is what i've been doing last couple of weeks, and the program before that was fairly similar.

Day 1
widegrip chinups
bent one-arm row
upright barbell row
standing barbell curls
dumbell shrugs

lying leg raises
weighted ab crunches (machine)

Day 2
Incline Db press
Dumbell flys
Dumbell shoulder press
dips
cable tri pushdowns

squats
leg extensions
lying leg curls
calf raises

Try IRON MAN plan and/or GO PROS plan and compare it to the 3x12 you have been doing so poorly with.

My plan works for all levels of bodybuilders whether they be natural or juiced up. I have women growing lots of size/strength on my 3 day plan given they eat the proper diet and I'd venture to sat GO-PRO has done the same.

Ive been at this thing for 30 years and know what works. Your gonna have to find out for yourself which plan best suits your needs.