No Gains?

[Myst]

I think i have hit a wall. I have been doing the same routine for about 6 weeks, so i know its about time for a change but for the last 3 weeks, i havent made any gains at all. I either can only do the same reps as i do the previous week, or i do one less.....What should i do? am i not eating enough?

Also, i am currently doing 3 sets, with rep range of 10 on the first set, then 8 then 6...is this ok? or should i change it also

 

[KarlW]

I assume with that rep range scheme you are pyramiding up the weight?

Try doing the opposite. Keep the reps the same like 8,8,8 but you'll find you have to drop the weight a bit for the 2nd and 3rd sets.

Could be your diet. After 6 weeks it's prob time for a change anyway.

 

[LAM]

the body surely does not adapt to a training routine after 6 weeks. post your training routine.

 

[KarlW]

the body surely does not adapt to a training routine after 6 weeks. post your training routine.

yeah I agree mostly......depends whether he/she's a newbie or not.

 

[ChrisROCK]

you're probably not eating enough. What's your caloric intake like...?

 

[Navyguy808]

i increase either weight or reps every week, keeps non stop progression going......even if its only 1 more rep per set.

 

[Mudge]

If you are talking weight and size gains then yes, its food related. Dont overeat though or you will add fat too quickly.

 

[CowPimp]

Post your training routine in full.

 

[Myst]

No, im staying on the same weight in each set.

Monday...Chest and Tris

Flat DB Bench
10
8
6

Incline DB Bench

10
8
6

Fly

10
8
6

Skull Crushers
10, 8, 6

Dips
10,8,6


Wed- Back , Bi and ab
(everything has a 10,8,6 rep)

Rows
Pull Ups
21's
wide grip BB curl
weighted decline situps
leg lifts


Friday or saturday
Legs/shoulders
(everything has a 10,8,6 rep)

Squats
leg extensions
calf raises
DB Press
Front DB Raise


Maybe i'm not doing enough? i thought that i wasnt a long time ago, but i havent changed it really. and yes i'm fairly new to this, i've been working out for about 10months, but i still dont know much of anything....i learn for the most part by trial and error...Any help would be appreciated

 

[KarlW]

No, im staying on the same weight in each set.

Do you do your sets to failure? Just a strange rep scheme that's all.

 

[CowPimp]

First of all, I would suggest that you start with the heaviest weights first. There is no reason to lift the heaviest weights with pre-exhausted muscles. Just make sure you warm-up properly first.

Second, you should try using heavier weights. Do some really heavy compound exercises in the 3-6 repetition range. Maybe even drop to singles and doubles occasionally.

Third, your leg workout is pidly. Squats are great, but assuming you do them olympic style, you do nothing directly for your hamstrings. Hamstrings are just as important as quadriceps. Get some stiff leg deadlifts, good mornings, and/or glute ham raises in that leg workout.

Oh yeah, and don't forget about your lateral and posterior deltoids too (Although rows are great for posterior delts). Anterior deltoids aren't the only ones that need working.

Also, don't goto failure on every set. I don't know if you do, but this could be hindering your gains. If you goto failure on every set, then you need to reduce your volume, a la HIT.

 

[Myst]

OK, i'll start to do the 3 sets of 3-6. I usually dont go to failure, however, the last set of 6 usually ends up that way.