Is there a wall you hit with weight lifting?
TonyPillz
Posts: 248 Member
The weights feel like they are getting heavier , but they aren't some days i can lift twice as much some days i cant lift anything. How do you break the wall down and carry on lifting.
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Replies
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Bump. I wanna know, too.0
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Your variance in the ability to lift likely has to do with glycogen stores. For example if I do push ups in the morning when I wake up(basically on a fast) I might be able to do around 25-30 in a min. If I eat a bit of carbohydrate and get a pre-workout I will a little above 40 in a min. Rest is also key. If I have a good rest I can hit the gym hard, if my sleep is interrupted it can certainly be a struggle.0
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Your variance in the ability to lift likely has to do with glycogen stores. For example if I do push ups in the morning when I wake up(basically on a fast) I might be able to do around 25-30 in a min. If I eat a bit of carbohydrate and get a pre-workout I will a little above 40 in a min. Rest is also key. If I have a good rest I can hit the gym hard, if my sleep is interrupted it can certainly be a struggle.
Hmm, that's something to think about. I usually lift on a empty stomach, but I may just experiment for a few weeks and see if I can increase my weights if I eat a little something first. Heavens knows I've been struggling to up my bench for a solid 6 months, with almost no improvement. :explode:0 -
Your variance in the ability to lift likely has to do with glycogen stores. For example if I do push ups in the morning when I wake up(basically on a fast) I might be able to do around 25-30 in a min. If I eat a bit of carbohydrate and get a pre-workout I will a little above 40 in a min. Rest is also key. If I have a good rest I can hit the gym hard, if my sleep is interrupted it can certainly be a struggle.
Hmm, that's something to think about. I usually lift on a empty stomach, but I may just experiment for a few weeks and see if I can increase my weights if I eat a little something first. Heavens knows I've been struggling to up my bench for a solid 6 months, with almost no improvement. :explode:
You also might consider switching up your routine and just going heavier, but doing fewer reps for 4 weeks or try a pyramid. The plateaus experienced by normal people tend to be mental. Our minds and bodies get used to doing 10 reps at X amount of weight so we imagine that we are getting exhausted when in reality we can push ourselves farther. Changing the weight by 25% can disrupt this mental block as we now don't know how many reps we need to do before we are "done." Also increasing lift weight while on a deficit is difficult. I know personally it takes me about 2-3 times longer to go up a weight set than when I am on a surplus.0 -
Your variance in the ability to lift likely has to do with glycogen stores. For example if I do push ups in the morning when I wake up(basically on a fast) I might be able to do around 25-30 in a min. If I eat a bit of carbohydrate and get a pre-workout I will a little above 40 in a min. Rest is also key. If I have a good rest I can hit the gym hard, if my sleep is interrupted it can certainly be a struggle.
Hmm, that's something to think about. I usually lift on a empty stomach, but I may just experiment for a few weeks and see if I can increase my weights if I eat a little something first. Heavens knows I've been struggling to up my bench for a solid 6 months, with almost no improvement. :explode:
You also might consider switching up your routine and just going heavier, but doing fewer reps for 4 weeks or try a pyramid. The plateaus experienced by normal people tend to be mental. Our minds and bodies get used to doing 10 reps at X amount of weight so we imagine that we are getting exhausted when in reality we can push ourselves farther. Changing the weight by 25% can disrupt this mental block as we now don't know how many reps we need to do before we are "done." Also increasing lift weight while on a deficit is difficult. I know personally it takes me about 2-3 times longer to go up a weight set than when I am on a surplus.
Interesting. I have done pyramids for push ups and that was amazing for building numbers. Hadn't thought about it for lifting, although I am a long way off from needing it (still enjoying the newb gains). Thank-you for this.0 -
Bump, because I've spent the last few weeks smacking my head against said wall and it's frustrating :grumble:0
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Your variance in the ability to lift likely has to do with glycogen stores. For example if I do push ups in the morning when I wake up(basically on a fast) I might be able to do around 25-30 in a min. If I eat a bit of carbohydrate and get a pre-workout I will a little above 40 in a min. Rest is also key. If I have a good rest I can hit the gym hard, if my sleep is interrupted it can certainly be a struggle.
Hmm, that's something to think about. I usually lift on a empty stomach, but I may just experiment for a few weeks and see if I can increase my weights if I eat a little something first. Heavens knows I've been struggling to up my bench for a solid 6 months, with almost no improvement. :explode:
You also might consider switching up your routine and just going heavier, but doing fewer reps for 4 weeks or try a pyramid. The plateaus experienced by normal people tend to be mental. Our minds and bodies get used to doing 10 reps at X amount of weight so we imagine that we are getting exhausted when in reality we can push ourselves farther. Changing the weight by 25% can disrupt this mental block as we now don't know how many reps we need to do before we are "done." Also increasing lift weight while on a deficit is difficult. I know personally it takes me about 2-3 times longer to go up a weight set than when I am on a surplus.
Also a very good point. I never stopped to think about how a deficit might affect performance. Lucky for me I'm about to bump up to maintenance! I'm so ready to break my weak-sauce 75lb bench press.0 -
Like the previous poster said, definitely get carbohydrates prior to lifting, to replenish glycogen stores. Some other suggestions:
- Make sure you're getting adequate recovery time between workouts. I only lift 3 days per week, with cardio on alternating days
- Try negative reps or forced reps to break through a plateau. Your muscles are stronger on the eccentric (lowering) part of the lift, so even after you have maxed out on the concentric (raising) part, you can still get a few more negatives, so that you're working the muscle to complete failure. Have your workout partner help raise the weight back up and then lower it slowly, for 4-5 more reps or until muscle failure.
- Make sure you're getting plenty of protein. You want to consume at least 1.5g per pound of body weight each day if you're trying to add lean muscle mass. You need plenty of carbohydrates as well.
- Consider supplementing with creatine. Dozens of studies have confirmed that creatine is a safe and effective supplement for building muscle. It works by increasing production of ATP, which is used as energy for muscle contraction. Creatine supplementation gives you the ability to lift more weight or perform more reps.0 -
What type of program are you doing? If it 's a heavy lifting program, you'll want to do a deload week once a month or so. Depending on your program type, you usually decrease your weight lifted 25-30% for a week. Then you start up again the next week where you left off and continue increasing the loads lifted until the next deload. It's sorta like 4 steps forward (4 weeks) and one step back (one deload week). Deload weeks allow you to rest and recover, replenish some nutrients and let your CNS get a break. SInce I started adding deload weeks last year, I've had fewer lifting plateaus, and I don't feel burnt out.
If I feel fatigued or burnt out, I'll throw in a deload week out of sequence as a kind of reset. Give it a try - it might help. Good luck!0 -
Interesting info here. Posting to save.
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You must also consider that after a certain amount of time, you simply stop making regular strength gains on a linear program. When you are new to lifting you can make strength gains on just about any program, with any rep scheme, and with any kind of nutrition plan. This changes as time goes on. After about a year of consistent lifting (sometimes less) it becomes difficult to make linear progression. You simply can't just keep adding weight every week. This is especially true if you are in a caloric deficit. I know personally I gain minimal strength while in cutting phases. I also can no longer do beginner 5x5 type training. I simply will not make consistent progression. I do an intermediate program and make the majority of my strength gains while eating maintenance or in a small surplus. This is just one of the things that happens as you progress in the weight room.0
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Bumping. Good information.0
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My work out is 4 days a week , and a sneaky pump in the morning.
x15 squats
x5 sets of 20 bicep curls
x5 sets 20 bench press
Its basic for some but effective for me. Same thing
Taking 60g of protein in shake form during the workout. Also eat a some bread for my carbs pre work out.0 -
From what it sounds like there are probably a few neglected muscles in that workout. And you have probably capped muscle strength on the ones you are working with. There are also several factors that can be involved.
1. If you are at a deficit your body may be unable to gain any significant muscle mass. In that case you will always hit a ceiling where muscle strength can't improve much more. This is where the muscle you have is all made of high strength fibers and has optimal blood vessel and nerve coverage. The good news is that muscle in this state is basically a coiled spring. And will start putting on mass as soon as you start bulking.
2. Depending on how much you tax yourself you may need to deload. Basically if you lift constantly without allowing your body enough time to recover you can end up losing strength because the pressure you are putting on the muscles exceeds their ability to self repair. The way to deload is to do a week at about 2/3 of your usual weight or 2/3 of your usual reps whatever floats your boat. But the point is to keep up the stimulus without breaking down your muscles too bad. This will give them time to catch up and restore your strength.0 -
My work out is 4 days a week , and a sneaky pump in the morning.
x15 squats
x5 sets of 20 bicep curls
x5 sets 20 bench press
Its basic for some but effective for me. Same thing
Taking 60g of protein in shake form during the workout. Also eat a some bread for my carbs pre work out.
Here are a few things I would try:
- Do fewer sets and work the muscles to VMF (volitional muscle fatigue) -- basically, muscle failure. For example, for bench press, I do one set of 8-10 reps to complete failure, and that's it. When I can get more than 10 reps, I add weight. It's been working for me. I spend less time in the gym (40 min 3X per week), and I'm seeing better gains. Studies have shown that working muscles to VMF is key to gaining mass.
- Mix up the routine. You're doing bench press 4 days per week. Try dumbbell flys and inclines/declines to work the muscles from different angles and recruit muscle fibers that may not be getting worked with your current routine. Consider adding things like pull-ups and dumbbell shoulder press.0 -
I was under the impression that opinion is sharply divided on this issue, particularly over longer terms, given the strain it puts on your muscles and CNS. Is that not the case?My work out is 4 days a week , and a sneaky pump in the morning.
x15 squats
x5 sets of 20 bicep curls
x5 sets 20 bench press
Its basic for some but effective for me. Same thing
Taking 60g of protein in shake form during the workout. Also eat a some bread for my carbs pre work out.
Here are a few things I would try:
-Studies have shown that working muscles to VMF is key to gaining mass.0 -
I was under the impression that opinion is sharply divided on this issue, particularly over longer terms, given the strain it puts on your muscles and CNS. Is that not the case?My work out is 4 days a week , and a sneaky pump in the morning.
x15 squats
x5 sets of 20 bicep curls
x5 sets 20 bench press
Its basic for some but effective for me. Same thing
Taking 60g of protein in shake form during the workout. Also eat a some bread for my carbs pre work out.
Here are a few things I would try:
-Studies have shown that working muscles to VMF is key to gaining mass.
Studies have suggested is probably a better way to put it, since there's always room for further study and debate. Here's a discussion of the McMaster University studyt; although this does not cover a long time period: http://breakingmuscle.com/strength-conditioning/you-don-t-need-to-lift-heavy-to-grow-muscle
(I've read the complete study on jap.physiology.org)
Regarding the strain it puts on your muscles, that's why I only do one set to failure, and only lift 3X per week.
I'm not suggesting that this is the only way to effectively build muscle, but it definitely works for me. I spend less than half the time in the gym that I used to, and I'm still making gains. If OP is looking for ways to try to break through a plateau, I would give this a try.0 -
I'm not calling you out or anything, I'm trying to understand this stuff better. What I've read is that you don't want to work to failure on purpose, but if it happens, it happens. I don't know enough to say one way or the other.0
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Studies have suggested is probably a better way to put it, since there's always room for further study and debate. Here's a discussion of the McMaster University studyt; although this does not cover a long time period: http://breakingmuscle.com/strength-conditioning/you-don-t-need-to-lift-heavy-to-grow-muscle
(I've read the complete study on jap.physiology.org)
Regarding the strain it puts on your muscles, that's why I only do one set to failure, and only lift 3X per week.
I'm not suggesting that this is the only way to effectively build muscle, but it definitely works for me. I spend less than half the time in the gym that I used to, and I'm still making gains. If OP is looking for ways to try to break through a plateau, I would give this a try.
The issue is that he is in a deficit. Training to failure when in a caloric deficit is downright counter productive. Especially on compound lifts.
To the OP: You are neglecting a ton of body parts. No back work whatsoever. I would add some kind of rowing motion or chin up. By 15 squats, do you mean barbell squats or just body weight squats. 15 body weight squats is not nearly enough stimulus. If you're doing barbell then you should do something more along the lines of 3-5 sets for 5-8 reps. Also there is no core work. Perhaps some weighted cable crunches or planks.0 -
Training to failure when in a caloric deficit is downright counter productive. Especially on compound lifts.
Can you cite something to back that up? I've never seen a scientific study that draws that conclusion. Not saying it isn't true, but it sounds like broscience.0
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