I've hit a plateau and need help

  • tgrissom0312

    Posts: 91

    Jul 01, 2011 6:25 PM GMT
    So, I'm seeing some nice gains in muscle tone and I've lost about 10lbs and 2" from my waist. I've had large strength gains in my legs and triceps, but I can't go heavier with chest and biceps. I do most everything with dumbbells.

    As far as chest goes, I can't lift more than 85lbs on barbell bench press. When I had a workout partner, I got up to 135lbs one-rep max. That was over a year ago. Now I'm all alone at the gym.

    Any advice for heavier lifting? Below is where i'm stuck and a sample of my weekly routine.


    Chest
    Cable Crossover - stuck between 60 and 80 (number 3 or 4 on each side) at 10 reps, 3 sets

    Dumbbell Bench Press - stuck at 40lbs at 8-10 reps, 3 sets

    Dumbbell incline bench press stuck at 40lbs at 8 reps, 3 sets

    Biceps
    Dumbbell Curls - 20-25lbs at 10 reps, 3 sets

    *******************************
    Monday
    Dumbbell incline bench press
    Cable triceps overhand extension
    Dumbbell bench press
    Cable triceps pushdown
    Incline dumbbell fly
    Decline close-grip bench press
    French press
    Cable Crossover
    (Ab work)

    Tuesday
    Back squat
    Machine leg curl
    Machine leg extention
    Machine leg press
    Romanian deadlift
    calf raise

    Wednesday
    REST

    Thursday
    Bar mility press
    Dumbbell lat raise
    Front plate raise
    Shrug

    Friday
    Bicep curl
    Lat pulldown
    Dumbbell bicep curls
    Cable seated close row
    Hammer curl
    Barbell bent-over row
    (Ab work)








  • Posted by a hidden member.
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    Jul 01, 2011 9:58 PM GMT
    tgrissom0312 saidI've hit a plateau and need help
    Take at least a week off, if not two weeks. Let your body catch up. Then when you start again, do a completely different routine.

    Personally, I never do the same routine twice. Each week it's something different.
  • Posted by a hidden member.
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    Jul 02, 2011 12:41 AM GMT
    tgrissom0312 saidSo, I'm seeing some nice gains in muscle tone and I've lost about 10lbs and 2" from my waist. I've had large strength gains in my legs and triceps, but I can't go heavier with chest and biceps. I do most everything with dumbbells.

    As far as chest goes, I can't lift more than 85lbs on barbell bench press. When I had a workout partner, I got up to 135lbs one-rep max. That was over a year ago. Now I'm all alone at the gym.

    Any advice for heavier lifting? Below is where i'm stuck and a sample of my weekly routine.


    Chest
    Cable Crossover - stuck between 60 and 80 (number 3 or 4 on each side) at 10 reps, 3 sets

    Dumbbell Bench Press - stuck at 40lbs at 8-10 reps, 3 sets

    Dumbbell incline bench press stuck at 40lbs at 8 reps, 3 sets

    Biceps
    Dumbbell Curls - 20-25lbs at 10 reps, 3 sets


    I have the same problem as you. Here were some solutions by my trainer:

    Try supersetting, e.g. for dumbbell press I used to do
    35 x 12, 40 x 12, 45 x 10 superset with 35x 8-10

    After about 1 month, now I'm up to
    40 x 12, 45 x 12 and 50 x 12 superset with 35 x 8-10

    Or you can superset with lighter cable crossover (number 2-3) after your dumbbell presses.

    For the biceps maybe you can try using the cables with a D ring--instead of dropping the dumbbell, you have to release the cable slowly. I'm up to 25 pounds at 12 reps each side.

    ------------
    It also sounds like you might be overtraining. (I was told not to spend more than 45 minutes in the gym because of my body type)
  • GQjock

    Posts: 11649

    Jul 02, 2011 11:45 AM GMT
    Could be a few things

    But what stands out the most is that you posted a pretty rigid schedule for yourself esp regarding chest

    One thing for sure ... you're going to hit a wall when you do the same exercises over and over again

    The body is lazy and is going to cut corners to get around making more muscle if it doesn't have to
    It's gonna acclimate pretty quickly to the same movements and weight again and again
    You're probably going to have to change some of the exercises you're doing to see better progress
  • Posted by a hidden member.
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    Jul 02, 2011 12:28 PM GMT
    google 'plateau buster routine'... muscleandstrength.com has a few good ones, but I agree, I know its hard but you should take at least a week off (just do cardio maybe), some experts suggest up to 2 weeks off and then doing negative training
  • tgrissom0312

    Posts: 91

    Jul 02, 2011 1:27 PM GMT
    thanks guys. I've taken this week off. I have used this is the routine for right at 6 weeks so its time to change it all around.