Plateauing
I_give_it_2_u_str8
Posts: 680 Member
Im at the gym so I won't elaborate too much, but basically I've been strength training for several months. My problem is that I have hit a plateau. My max bench has not improved for at least a month - if anything I find it difficult to keep up with what I was capable of before! Assuming I'm doing the other things right (nutrition, sleep) can u give a brah some advice?
All suggestions welcome
Thx
All suggestions welcome
Thx
0
Replies
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I know you said "assuming nutrition was correct", but I would still look here and not make that assumption. This is just my opinion.
Can you post your cals/macros and how big of a deficit you are in?0 -
Have your sleep patterns changed?0
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It may not be a plateau...
It could be that your range of motion is increasing, or your form is getting better. Your recovery time between sets may be decreasing, and/or your rep speed increasing. These are all gains which can be difficult to feel.
I would suggest-
Lower the weight of your warm-up sets.
Be mindful of rest time between sets, ie don't rush it.
Breathe. Deeply.0 -
I'm eating about 3000 cals daily, which mfp has pegged for me at 1lb gain per week. I was bulking before, and I put on about 10 lbs (July- sept). I continued my nutritional goals but have also plateau'd in terms of weight since sept. nothing else has changed in terms of activity level or sleep.
My macros are roughly 45% carbs, 25 protein, 30 fat.
Maybe I just need to switch up my training regiment.?0 -
I'm eating about 3000 cals daily, which mfp has pegged for me at 1lb gain per week. I was bulking before, and I put on about 10 lbs (July- sept). I continued my nutritional goals but have also plateau'd in terms of weight since sept. nothing else has changed in terms of activity level or sleep.
My macros are roughly 45% carbs, 25 protein, 30 fat.
Maybe I just need to switch up my training regiment.?
if you are still bulking and not gaining weight, you're going to have to reassess your diet and up cals some more.
how are your other lifts progressing, have they stalled or continued to progress?0 -
Others mostly plateauing as well.
I should mention that my routine is strictly:
Day 1: chest
Day 2: back
Day 3: legs
Repeat 6 days per week
Should I be hitting arms, delts, and shoulders also? I've definitely been neglecting them
Might be the 6 day routine is wearing me out, I should rest more shouldn't i0 -
Others mostly plateauing as well.
I should mention that my routine is strictly:
Day 1: chest
Day 2: back
Day 3: legs
Repeat 6 days per week
Should I be hitting arms, delts, and shoulders also? I've definitely been neglecting them
Might be the 6 day routine is wearing me out, I should rest more shouldn't i
It's the six day routine.0 -
ya i figured... theres tons of days where i can just feel my body being sore, and i convince myself to still go. in retrospect, its probably counterproductive
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Yeah. That's what I was thinking when I asked about sleep. I try to remind myself that if there's no recovery (or poor recovery), then there is no progression. Crap sleep is definitely my problem more than too many workouts/week, though. :bigsmile:ya i figured... theres tons of days where i can just feel my body being sore, and i convince myself to still go. in retrospect, its probably counterproductive0 -
I know you said "assuming nutrition was correct", but I would still look here and not make that assumption. This is just my opinion.
Can you post your cals/macros and how big of a deficit you are in?
Given that you're in a surplus, my above post is pretty much irrelevant.
I think it's a function of your training program and/or lack of rest.0 -
This. If you gained weight then you need to eat more now because you TDEE is higher.if you are still bulking and not gaining weight, you're going to have to reassess your diet and up cals some more.
how are your other lifts progressing, have they stalled or continued to progress?0 -
Don't really believe in plateaus. We are not wizards, lack of scale weight loss has to come from somewhere. You just have to understand all of the variables involved.0
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Probably routine related. If you'd post your full routine here or message it to me, I can probably help ya find your weak spot.
When my bench hit a sticking point, it was because I wasn't training my shoulders enough.
Started pressing overhead, and my bench shot up.0
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