Thread: Tell me how to not PLATEAU

read the stickies??

Why not try Cycling your training using a microcycle,
week 1 60%, week 2 65%, week 3 70%, week 4 65%,
week 4 is a muscular adaption phase which gives you a little rest ready for your next phase which starts at 65% of your 1RM. By using this method your performance level will begin to rise thus = progressive overload.

You give a whole day to biceps and triceps? Read the stickies on here, I'm no pro, but I know that that is a big no no. Also, how well do you eat?

You may have to redesign your whole routine, to avoid overtraining.

U should change your routine around at least every 6 weeks mate.

ur traning ur bis and tris way to much do tris on chest day and bis on back day

Originally Posted by danchubbz

U should change your routine around at least every 6 weeks mate.

Yes, but take a week off after 6 weeks or so as well.

also it's madness u give a whole day for biceps and another for triceps and then u put back and shoulders on the same day.

Try Back and triceps one day and shoulders and and biceps another, a much better split.

Since when is this a much better split. I disagree completely.

fair enough!

Originally Posted by micus

ok so ive been hittin the gym up 5 days a week mon-fri and rest on the weekends for 2.5 months now, i gained alot really fast initially but im afraid that im plateau'ing because im not gettin as big gains as i first was,

(snip)

now the problem is im not getting bigger at the same rate as when i started

OK, I'm confused.

You mention that you have been training regularly for 2.5 months - is that your training age? In other words, did you just start training seriously about ten weeks ago? Or have you been training for a year or more, but only spent the last ten weeks on this particular split?

Second question - you mention that your rate of improvement has slowed - can you be more specific? Like, were you initially seeing improvements of five or ten pounds per week on your maximums for certain lifts, but now your maximums have stayed the same for ... well, for how long?

Keep in mind that if you are truly a beginner, it is common to see rapid gains for the first few months while your body adjusts to the demands of training. These initial rapid gains come more from efficiency than anything else. Your body is learning to use more fully the muscles you already have. However, you can't expect to maintain that pace forever. After a certain point, you have to actually grow more muscle tissue to see gains in your lifts, and that takes time, not to mention a lot of food and rest.

Finally, what are your training goals? Overall mass? Strength? Fat loss? Are you training for some sport?

I agree with the other posters that your split sounds odd. You are spending an unusally large amount of time on your arms for a general-purpose program (especially if you are a novice weight trainee). Are you specializing in arms to bring up a weak point?

--milo

Originally Posted by Double D

Since when is this a much better split. I disagree completely.

Do u really think dedicating a full day for biceps and another for triceps and then doing shoulders and back in one session is a good idea?

I disagreed with your last comment. I hate doing biceps with chest and biceps with triceps. Just makes no sense to me.

The best way to avoid plateaus is to change up your routine. If you are doing the same things your body will get use to it and not be as effective.

ok wow, sorry for not getting back to this sooner


ok so itsbeen like 3 months now that is my total work out age, like ive never gone to the gym before untill the last 3 months

i was dedicating that much time to upper body because haha as gay as this sounds its the "cool" thing to be big in, like i know its important to have a well balanced body but at the end of the day i was goin for a sweet set of guns and a gorilla chest.... HOWEVER.... i have now started doing legs and resting more along with doing splits, i.e. not doin just triceps one day or just biceps one day.... im currently doing less weight more reps and it seems to be working out for me really well...

also after posting this thread originally i read some of the stickies and now realize the importance of variation and not letting your muscles get used to what u are working them in.... also gains have been HUGE when i started, my flat bench pres 1rm was 160lbs my new 1rm as of 2 weeks ago was 215lbs which is like 35lbs more than i weigh, so im pretty stoked up right now


thanks for all the help and info

First of all, your gains will always be the best right at the beginning. You will never gain as fast as you did those first few months, sorry.

Second, the answer is variation. A systematic way of varying your program is called periodization. Check out the stickies for more information.