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2003/01/18, 11:10 PM
I'm 5'9" in height and weighing 165 pounds. I started lifting weights september of 2002. In short, i have been into bodybuilding for only 5 months. My problem is, it seems like i already hit a wall. The load/poundage that i have been lifting was the same weight that i have lifted one and half months ago.
I have been alternating the exercises that i make for each body part so that my muscles won't adapt to it. I also tried to use in alternate machines and free weights.
I'm taking whey protein, glutamine, creatine, and vitamins.
Please help me surpass the plateu im into.
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2003/01/19, 01:52 AM
Go to the powerlifter forum and maybe some of their technics can help you.
Good luck!
By the way you need to change the number of reps and sets as well, not only exercise........
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2003/02/25, 04:19 PM
your body needs change. why dont you try changing up your reps and sets. if your going for more bulk then try 5 sets rather than 3 or four. for example do a 8-6-6-4-2 (Reps) rather than what you were doing before. or if your looking to get more tone then check out my post(get rugged with multiple super sets). hope i helped out.
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Get Rugged
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2003/03/19, 04:16 PM
or you can even try circuit training
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Get Rugged
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2003/03/20, 02:23 PM
If your looking to add mass, and need a new way to add weight there are a few techniques you can do to change up your program and Shock your body.
First you can do Supersets, This is working Opposing Body parts on the same day. What I would do to get a good pump is Do one set for Chest, the a set for back with no rest inbetween, then rest about 30-45 secs, and repeat until you are done your 3 sets. That really helps get a good pump (for me at least) Opposing muscles are Chest - Back, Bi-ceps - Triceps, Lower back - abs.
You could also add in some Drop sets at the end of your work outs on each mucsle, that also will really stress and shock your muscle.
And working to failure on your last rep of your last Excersise if you don't already can help too
Use these Sparingly, I Wouldn't do a drop set every time you work out, or don't do a program of pure Supersets for 2-3 months, maybe superset one week, and then get back on your normal work out program, or if you really want to shock your body do them for a month, and then go back to regular program. Also Changing the workouts you do, and amount of Reps/sets can help too.
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2003/03/20, 03:42 PM
if you really want to shock your body try looking for my workout on the advance weight training post (get rugged with multiple supersets) gotta warn ya though this is super high intensity training and should only be done for no longer than a month. it includes stage reps, drop sets, 1 1/4 reps, and negative only lifts.
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Get Rugged
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2003/03/26, 09:27 PM
Change your split, set/reps, your tempo, just switch thing around.
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2003/04/23, 01:39 PM
Try pyramiding. For instance, 6 sets of dumbell bench presses at reps of 15,12,10,8,10,12, increasing weight to the 8 reps then lowering weight for the remaining sets.
Also, try burnouts--8 reps, drop the weight, six more, drop the weight, then 6 more--all without rest . . . I do this every time I do triceps--a hard grower for me--but not on every exercise. Great burn involved!
I disagree that hardass workouts should only be done every so often, so long as you are only working bodyparts once a week. I go all out every workout and have no problems with overtraining--though I do take a week off every six to eight weeks. If I wake up an know I can't go an all out workout that day, I don't go until the next. By then, I'm so pissed off at myself, the workout becomes an Olympic endeavor.
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Edwin
. . . to crush your enemies, to see them driven before you, and to hear the lamentations of the women . . .
I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important — like a league game or something.
-- Dick Butkus
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2003/04/23, 01:51 PM
You don't say what your eating plan is like - make sure you are supporting your efforts in the gym with sound nutrition.
Is the weight the same because you can't lift more, or you just haven't lifted more?
Dropsets are a good way to shock and change your weights.
For example - leg extension - start with your heaviest weight, do eight reps, drop a plate, do eight reps, drop a plate, do eight reps, all the way to when your legs won't go anymore. FUN.
Play with the number of reps and sets you do.
Do you kep a log? Workout logs show you progress, or lck thereof, when you may not realize it is happening.
Maybe you need to take a week of. Every few months I take wa week away from weights (I do cardio and play a lot), and when I return to the weights my strength is amazing!
Good luck!
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2003/04/23, 01:56 PM
Try pyramiding. For instance, 6 sets of dumbell bench presses at reps of 15,12,10,8,10,12, increasing weight to the 8 reps then lowering weight for the remaining sets.
Also, try burnouts--8 reps, drop the weight, six more, drop the weight, then 6 more--all without rest . . . I do this every time I do triceps--a hard grower for me--but not on every exercise. Great burn involved!
I disagree that hardass workouts should only be done every so often, so long as you are only working bodyparts once a week. I go all out every workout and have no problems with overtraining--though I do take a week off every six to eight weeks. If I wake up an know I can't go an all out workout that day, I don't go until the next. By then, I'm so pissed off at myself, the workout becomes an Olympic endeavor.
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Edwin
. . . to crush your enemies, to see them driven before you, and to hear the lamentations of the women . . .
I wouldn't ever set out to hurt anyone deliberately unless it was, you know, important — like a league game or something.
-- Dick Butkus
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