Im an easy gainer... but what to do about plateau
getsixpack
Posts: 49
Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
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Replies
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Also cutting with high protein, low carb, no cardio plan0
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lay out your training program with set/rep schemes0
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Usually do this - no real day schedule but follow this in order:
Day 1:
Incline barbell Bench 195 or whatever I can do x 8-10 reps for 3 sets
Flat barbell bench 195 or whatever I can do x 8-10 reps for 3 sets
Closed grip flat barbell bench 141 or whatever I can do x 8-10 reps for 3 sets
Dumbbell flies 40 or whatever I can do x 8-10 reps for 3 sets
then skull crushers like 80 or whatever I can do x 8-10 reps for 3 sets
Day 2:
Preacher curls 50 or whatever I can do x 8-10 reps for 3 sets
Dumbell rows 70 or whatever I can do x 8-10 reps for 3 sets
Used to do pullups but I found out that the dumbbell rows actually improved my pullup reps anyway - but if I did them 15-20 reps x 3 sets
Started doing Barbell curls - 80 or whatever I can do x 8-10 reps for 3 sets
Deadlifts 135lbs or whatever I can do x 8-10 reps for 3 sets
Day 3:
Dumb bell press 60 or whatever I can do x 8-10 reps for 3 sets
Shrugs 60 or whatever I can do x 8-10 reps for 3 sets
lat raises 35 or whatever I can do x 8-10 reps for 3 sets
Rear delt flies 35 or whatever I can do x 8-10 reps for 3 sets
Cuban presses 30 or whatever I can do x 8-10 reps for 3 sets
Day: 4 rest
Day 5: rest or start from day 1 again
I don't do squats right now cuz no squat rack yet and bc whenever I did squats heavy before my endurance dropped significantly and I like to run sometimes
OK Im coming off a bulk but still on my bulk I was at a plateau at everything for a month until now.0 -
Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
First is you just started out 4 months ago and already plateaued. Not really an easy gainer. 99% of the Time a plateau is caused from Diet.. The other 1% is from Over or Under Training. From the looks of your workout. I'm guessing Diet and lack of Training.
Just by Glancing at your Workout...
1. More Tricep exercises
2. ...........DO LEGS....
2. Put Biceps and Triceps on there own day.
3. Give Chest it's own day
4. Give Back it's own day
Do something like this...
Chest (Abs)
Back (Calves)
Shoulders (Ab's)
Arms (Calves)
Legs (Ab's)0 -
Dude im doign two tricep exercises on chest day... do I really need more? Isnt deadlifts legs? Also I thought chest and triceps should be on same day -correct me if Im wrong. Thanks.Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
First is you just started out 4 months ago and already plateaued. Not really an easy gainer. 99% of the Time a plateau is caused from Diet.. The other 1% is from Over or Under Training. From the looks of your workout. I'm guessing Diet and lack of Training.
Just by Glancing at your Workout...
1. More Tricep exercises
2. ...........DO LEGS....
2. Put Biceps and Triceps on there own day.
3. Give Chest it's own day
4. Give Back it's own day
Do something like this...
Chest (Abs)
Back (Calves)
Shoulders (Ab's)
Arms (Calves)
Legs (Ab's)0 -
Dude im doign two tricep exercises on chest day... do I really need more? Isnt deadlifts legs? Also I thought chest and triceps should be on same day -correct me if Im wrong. Thanks.
Yes your wrong. Deadifts hit the Lower back and Legs about Equal. Deadlifts are great, but it can't be the only lower body exercise you do. Most people put Deadlifts on Back Day. If that tells you something.
Look up Zearcher Squats. No Squat Rack Needed.
Doing triceps and Chest day or Biceps on Back day. Your Muscles are not getting the full focus and training needed. You are neglecting all four body parts.
Pick 4 exercises for each body part and do 4 sets of 10-12 Reps for each. Along with the Training Split I listed above..0 -
Yeah, you need to do a lot more lower body work, even if you can't squat.
And your reps aren't in the optimal range for maximizing strength. If you're looking to get stronger, I would keep it around 3-6 reps.0 -
hmm - I seriously do not want to do squats - I've gotten up to squatting 225 for reps but I couldn't run for crap in terms of endurance.... 3-6 reps? Hmm... Ive been aiming for 8 - I thought 3-6 was more for power lifting...0
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Well since your original question was about chest I'll address that. First off, make sure you are using correct form and you're doing a complete movement. None of this "down a couple inches and back up business". I touch the bar to my chest for each rep. If it means I have to use less weight, so be it. If you're plateauing then change up what you're doing. Do some heavier, lower reps. Do some lighter, higher reps. Do some negatives.0
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You're a beginner mate. full body, 3 X per week.
Its not rocket science.0 -
Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
Shoulda just said, hey I have no clue what I'm doing.
You didn't hit a plateau, you either maxed out what you can do with your diet or what you can do with your less than stellar split.
You're not getting in enough volume per muscle group to see progress. Period. You need to either do a more complete (big compound movments) full body workout, or separate your workouts and really focus on what you're doing, cuz the way you've laid out your program, you have no focus.
Example, you cannot do back and bi's in one day like you are. Your bicep is composed of 2 completely different heads each requiring different exercises to fully exhaust each. I'm willing to bet you didn't know that.
Follow Run2Jeepn's suggested plan, pick up some of the latest bodybuildin mags and do some homework.0 -
You're a beginner mate. full body, 3 X per week.
Its not rocket science.
^^^^^^^ This!
What are your ultimate goals? In my opinion, get rid of all the isolation exercises and focus your efforts on compound movements. When you have gained all the mass you want (which will take quite some time) then you can focus on more isolation stuff to hit maybe some lagging body parts for instance. Make sure you are eating enough to actually grow and get stronger, if you are not gaining in size or strength, which sounds like what you are after, it is probably that you have underestimated your calorie intake.0 -
When you are starting out, anything you do seems to work..Even if what you are doing is terribly flawed..Judging from your post it looks as if your goals are to get past the stick points and continue getting stronger. You should look at your training routine because it does not exactly match that goal. Your training lacks any kind of balance and its a good way to not only not get stronger but create imbalance and ultimately injury..I would suggest finding a training program/system that takes a lot of the guess work out of things and can get you moving back in the right direction.0
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hmm - I seriously do not want to do squats - I've gotten up to squatting 225 for reps but I couldn't run for crap in terms of endurance.... 3-6 reps? Hmm... Ive been aiming for 8 - I thought 3-6 was more for power lifting...
3-6 is powerlifting. You said you wanted to get stronger, didn't you?0 -
I repeat...you are a beginner...
Just hit the basics.
At the moment you are not strong. Your deadlift should be double your bench
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Recommend some of these programs - anyway Ive been binging on a ton of food and beer this past week and my bench has increased to 200 for reps... but yeah when I look in the mirror I can tell that my body is getting unbalanced - my upper body is huge and a little fat while my lower body is still skinny despite the weight gain from the bulk.... can I just replace squats with dumbbell lunges?0
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can I just replace squats with dumbbell lunges?
Yes you can. I'm doing that at the moment in fact and It's really improved my glutes. It's good to do new things every now and then so go back to squatting at some point, it's a great exercise.0 -
Nice reply. I love when guys come up and say, "I get big really easy, just give me some tips on getting shredded.. I could look big like you if I wanted to, I chose not to though"Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
First is you just started out 4 months ago and already plateaued. Not really an easy gainer. 99% of the Time a plateau is caused from Diet.. The other 1% is from Over or Under Training. From the looks of your workout. I'm guessing Diet and lack of Training.
Just by Glancing at your Workout...
1. More Tricep exercises
2. ...........DO LEGS....
2. Put Biceps and Triceps on there own day.
3. Give Chest it's own day
4. Give Back it's own day
Do something like this...
Chest (Abs)
Back (Calves)
Shoulders (Ab's)
Arms (Calves)
Legs (Ab's)
A bodybuilder of any sort must have years under his/her belt before a clear understanding of the physique can be established. Anyone that lifts reasonably hard and eats something will gain some newb strength and size. Getting past that point is not a plateau, it's bodybuilding.
I'll add a couple more good tips.
1. Use MFP to track macros. Getting 2,3, 400 grams of protein/day is difficult, especially for new bbers.. You're probably under your protein more often than you think.
2. Amp up your post workout. Sugar, creatine, protein, in that order.
3. Sleep more
4. Be patient, 4 months of lifting made me giggle.0 -
Started lifting 4 months ago - increased bench by 70 lbs to 195 and curls to 50... deadlifts just started recently but I can do 135 for 8 reps... but my bench has been slow to increase... I am trying to cut though - should I just accept that I won't get any stronger.
Make your Diary public and maybe we can know what you are trying to do currently. Don't accept the fact that you cannot get any stronger. Your diet plays a big role in everything you do. One of the most common reasons why people reach a plateau in strength even if their diet is right is that they are overtraining, doing too many sets a workout, and are not focusing on getting stronger.
My main advice to you is this, post your diary or tell us what you are eating. Consider training in high intensity. In other words aim for shorter sets and little rest in between sets. For example you can do your good ole warmup set which most people use weight light enough to lift in within the 12-14 failure range.
Set 1
Weight that you can push for 7-8 reps to failure
Rest 1 min
Set 2
Heavier weight that you can push for 7-8 reps to failure
Rest 1 min
Set 3
Heaviest weight that you can use and push for 5-6 reps to failure
Rest 1 min
Do the same with 2 exercises for that same body part. This works well for chest for example. You may need to adjust depending on your training level. Try not to train two heavy body parts in one session if strength is what you are aiming at. It is Ok however to do back and chest two consecutive days. If you workout with a partner consider doing negatives as well.0 -
German Volume Training uses a similar principle as well except that is different. 10 sets 10 reps 60-90 seconds rest of the same exercise but one exercise per body part. The only difference is that GVT uses one exercise but it carries the same rest principle more stimulation stand point. I think that for some people they tend to lose form after doing a certain amount of sets of compound exercises. That is why continuing on doing your sets with other exercises such as cable, hammer strength, or even machine will allow you to give proper stimulation to your bodypart which is the point of lifting weights for muscle growth. Anyways, you will see thousands of workouts in magazines and many bodybuilding websites that are not even what the Pro's do. Most pro's leave the gym after 30-40 min.0
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GVT is supposed to be really intense. I have never tried it, but I do kill crazy volume on legs specifically. Have you tried GVT cessna? What was your experience with it, if so?0
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GVT is supposed to be really intense. I have never tried it, but I do kill crazy volume on legs specifically. Have you tried GVT cessna? What was your experience with it, if so?
GVT is not really bodybuilding friendly unless you modify it. I think that exercises that help you with strength doesn't necessarily translate into muscle growth alone. That is why people have to have exercise that allow you to contract the muscles such as most chest dumbbell exercises for example, and also exercises that you push. With that in mind, German Volume training was designed for powerlifters originally to help them stay strong and get lean.
10 reps
10 sets
One body part
60-90 seconds rest.
The 60-90 second rest
10 sets
This portion above are what most modern bodybuilders on juice or not have always aimed. It makes perfect sense because if you don't let your muscles rest then that gives you a chance to contract your muscle even further with every other set in between.
When you are lifting for bodybuilding you are basically working all your parts equally. No one works out 1 body part per workout anymore. So that means that if you add a smaller body part then you are essentially doing a good 6 sets for that small body part only with little rest. It is not easy really but that is how I try to train.
Incline Dumbell Press 2 sec up, 2 seconds down 6-8 reps fully contracting your chest for 3 good sets. 60-80 sec rest in between
Dumbell Fly same idea
Hammer strength bench press(if your chest is really tired) same as above.
take a good 3 min rest if you have to.
Close grip press with lighter weight to hit the triceps for 3 sets
pull downs for 2 sets
overhead tricep extension with dumbbell
You are really resting only for 18 minutes overall in a workout. Most people rest 5 min in between sets lol.
GVT fundamentals are great, and Charles Paloquin has had many people thrive in that program. I'm not sure how he implements GVT now or ever but he is one of the few conditioning coaches that uses GVT as the basis of his weight lifting programs with athletes.0 -
You're a beginner.
Stick to one of the simple progressive overload programs like starting strength of stronglifts. (including their deload protocols) You are overcomplicating things.
Also don't see why squatting will hinder you're endurance? (considering that it does cure cancer :laugh: )0 -
Another vote for going with a beginner 3x5 or 5x5 type of program. Do a few rounds of Starting Strength.0
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Another vote for going with a beginner 3x5 or 5x5 type of program. Do a few rounds of Starting Strength.
Pretty much, then when he stops growing he can definitely review what he is doing and rework his nutrition and workout.0 -
Heres an obvious question? How much are you running? Running for endurance is the opposite of trying to add strength..Renown strength coach Mike Boyle once said.."if you want to kill a strength athlete, tell them to run". Cut out the running, do some HIIT Training for your VO2 and shut up and squat! If you don't do big movements, you won't grow. Period! (well thats an exclamation)0
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Heres an obvious question? How much are you running? Running for endurance is the opposite of trying to add strength..Renown strength coach Mike Boyle once said.."if you want to kill a strength athlete, tell them to run". Cut out the running, do some HIIT Training for your VO2 and shut up and squat! If you don't do big movements, you won't grow. Period! (well thats an exclamation)
Big weight, lots of contraction, less pushing, lots of negatives. Negatives for the back are amazing. Ronnie Coleman was big on them, and most of all Dorian Yates was huge on negatives for the back. Mentzer the father of modern lifting in my opinion was huge on negatives and really slow reps. Slow reps are boring but they don't really have to be done in slow motion, just the negative portion.0 -
You're a beginner.
Stick to one of the simple progressive overload programs like starting strength of stronglifts. (including their deload protocols) You are overcomplicating things.
Also don't see why squatting will hinder you're endurance? (considering that it does cure cancer :laugh: )
this x10000 -
You're a beginner.
Stick to one of the simple progressive overload programs like starting strength of stronglifts. (including their deload protocols) You are overcomplicating things.
Also don't see why squatting will hinder you're endurance? (considering that it does cure cancer :laugh: )
this x1000
Deadlifts cure everything!0 -
Chicken legs imminent.0
