plateau arrrgghhhhh!!!!! - UK-Muscle Body Building Community

dynamatiz · 14-03-2006, 04:45 PM

hello lads

right here is my dilemma

im on week5(start of the week) of my cycle, my diet is pretty much nailed and am gaining well

im currently followings bigs how to grow routine(which ive got to say is going well all in all) apart from my bench press (oly bar)

ive been stuck on the same weight for 3 weeks now, ive increased the weight since the start with small increments and now back up to my max,
but i cant sem to get over my max

ive tried lifting heavier, but to only find ive had to drop the weight bk down as a cant get the reps out

ive got a few ideas on what to do

1 drop the reps right down and use the dual factor approach that is on this site

2 change the exercise( for either incline on dumbell press)

3 carry on regardless and just put me head down and keep on trying till i finally get there

these are my thoghts but a thought a would put it to the board and see what people say

also bigs opinion would be fantastic

cheers in advance

**hackskii** · 14-03-2006, 04:47 PM

What some powerlifters do is pauses, this can spark the strength at the bottom of the lift.

dynamatiz · 14-03-2006, 04:51 PM

as in right a the bottom phase of the movement, pause for say a couple of seconds then fire it the bar back up ???

**hackskii** · 14-03-2006, 05:23 PM

Quote:

Originally Posted by dynamatiz

as in right a the bottom phase of the movement, pause for say a couple of seconds then fire it the bar back up ???

Yes, this is a very old tecnique to get past a plateau.

Some say weighted dips too.

dynamatiz · 14-03-2006, 06:40 PM

cheers hackskii, illl try it out for a while and see how a get on

anymore ideas or opinions ?

**hackskii** · 15-03-2006, 12:17 AM

Sure 500 mgs of testosterone enanthate

**big** · 15-03-2006, 05:18 PM

If you've been stuck on the same weight for 3 weeks on an exercise, you need to change it.

IMO vastly increase your protein intake and swap the exercise out for a few weeks. The alternative is to try smaller increments (micro-plates), but I'd just swap the exercise for 4-6 weeks and up protein personally.

John · 15-03-2006, 06:09 PM

Quote:

Originally Posted by hackskii

Sure 500 mgs of testosterone enanthate

tried to rep you for this baby, but it says i gotta spread the love.

**hackskii** · 15-03-2006, 06:15 PM

Quote:

Originally Posted by John

tried to rep you for this baby, but it says i gotta spread the love.

Thanks mate

dynamatiz · 15-03-2006, 08:16 PM

Quote:

Originally Posted by hackskii

Sure 500 mgs of testosterone enanthate

lol

cheers mate already on 500mg a week, but maybe for my next cycle tho :biggrin:

big

im asssuming go back to the dumbell , as going onto say incline bench would be not much differenece apart from hittng the upper pec ??

many thanks for the replies guys

**big** · 15-03-2006, 08:48 PM

Quote:

Originally Posted by dynamatiz

lol

cheers mate already on 500mg a week, but maybe for my next cycle tho :biggrin:

big

im asssuming go back to the dumbell , as going onto say incline bench would be not much differenece apart from hittng the upper pec ??

many thanks for the replies guys

Either incline dumbell bench or weighted dips. Or both. Also consider giving chest 1-2 weeks break first and working in a different rep range from what you're used to.

Variety is the key here

**hackskii** · 15-03-2006, 10:01 PM

Quote:

Originally Posted by big

Either incline dumbell bench or weighted dips. Or both. Also consider giving chest 1-2 weeks break first and working in a different rep range from what you're used to.

Variety is the key here

Big time.
Inclines and weighted dips are awesome.

Littleluke · 16-03-2006, 09:08 AM

I find that dumbell bench is great for building up strength because you're using stabilizer muscles more.

dynamatiz · 16-03-2006, 09:10 PM

thanks guys for your input once again

i was getting quite pi**ed off with it after my second week then 3 came and arrrggghhhh!

so a change it is then, al keep you all updated when i get my new progress pics sorted out, should be soon

thanks for your voices guys, once again

:beer1:

14-03-2006, 04:45 PM	#1 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	plateau arrrgghhhhh!!!!! hello lads right here is my dilemma im on week5(start of the week) of my cycle, my diet is pretty much nailed and am gaining well im currently followings bigs how to grow routine(which ive got to say is going well all in all) apart from my bench press (oly bar) ive been stuck on the same weight for 3 weeks now, ive increased the weight since the start with small increments and now back up to my max, but i cant sem to get over my max ive tried lifting heavier, but to only find ive had to drop the weight bk down as a cant get the reps out ive got a few ideas on what to do 1 drop the reps right down and use the dual factor approach that is on this site 2 change the exercise( for either incline on dumbell press) 3 carry on regardless and just put me head down and keep on trying till i finally get there these are my thoghts but a thought a would put it to the board and see what people say also bigs opinion would be fantastic cheers in advance

14-03-2006, 04:47 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	What some powerlifters do is pauses, this can spark the strength at the bottom of the lift. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-03-2006, 12:17 AM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Sure 500 mgs of testosterone enanthate __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-03-2006, 05:18 PM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,278	If you've been stuck on the same weight for 3 weeks on an exercise, you need to change it. IMO vastly increase your protein intake and swap the exercise out for a few weeks. The alternative is to try smaller increments (micro-plates), but I'd just swap the exercise for 4-6 weeks and up protein personally. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-03-2006, 09:10 PM	#14 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	Thanks thanks guys for your input once again i was getting quite pi**ed off with it after my second week then 3 came and arrrggghhhh! so a change it is then, al keep you all updated when i get my new progress pics sorted out, should be soon thanks for your voices guys, once again :beer1:

14-03-2006, 04:51 PM	#3 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	as in right a the bottom phase of the movement, pause for say a couple of seconds then fire it the bar back up ???

14-03-2006, 06:40 PM	#5 (permalink)
dynamatiz work in progress Join Date: Nov 2005 Location: north of england but mama doesnt know where a came from.summit about a pack of wolves Posts: 313	cheers hackskii, illl try it out for a while and see how a get on anymore ideas or opinions ?

16-03-2006, 09:08 AM	#13 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,014	I find that dumbell bench is great for building up strength because you're using stabilizer muscles more.