Hit a plateau. . .HELP!

  • HopefulMuscle

    Posts: 434

    Mar 23, 2015 1:35 AM GMT
    Ok so I am desperately trying to develop my body in terms of muscle growth, I am proud of where I am at in my level of fitness but I would like to go even further. All my gains seemed to have hit a wall and need some help breaking through it. If someone could help me write a new workout program for muscle mass I will be in your debt. Please, all help will be greatly appreciated. below are a few pics of my progress

    10929033_10204348534771205_8805036405475

    10351887_10204092155641887_2282504266819

  • HopefulMuscle

    Posts: 434

    Mar 23, 2015 6:00 PM GMT
    Well it was worth a shot. Secrets are hard to divulge most likely. Lol.
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    Mar 24, 2015 3:26 PM GMT
    I am not a specialist, but I know that changing the order of exercises within a workout or even switching an exercise with another on different weeks is one key for progress. Using drop-sets or super-sets (hope the term is so in English) could also help.
    Why don't you search online for new methods and ways to gain muscle mass. There could be also some example workouts.
  • DJEsco_

    Posts: 80

    Mar 24, 2015 3:38 PM GMT
    It was tough, but after looking closely at your two pictures it seems like the problem here is that you work out at Planet Fitness.

    Lol. Just jokes. Try changing your weight, rep range and types of exercise youre doing. Also the reason I think ive plataeued is because of my weight. I think ive pushed my muscles to their limit and I need to add muscle to lift more, which I am doing
  • Destinharbor

    Posts: 4433

    Mar 24, 2015 3:52 PM GMT
    I plateaued and couldn't figure out how to push through. My partner suggested I need to push heavier weight to get where I want. Duh! But he also suggested this and it has worked. Instead of sets of 10 or 12 or drop or whatever, do a warmup set of 15 or 20 at about 60% of your max, then four or five sets of 5 escalating the weight each time. Or 6 or 7 sets as you find you can handle more weight. Really push yourself. Once you figure your new max (I was surprised how much I increased), then start doing more reps but jumping the weight by skipping some interim sets. Keep your rest periods to 1-2 minutes between sets. But remember, variety matters, so find new exercises to do. Watch your form. Eat protein. Watch your weight.
  • HopefulMuscle

    Posts: 434

    Mar 24, 2015 4:09 PM GMT
    Hey thanks one and all, I was beginning to think most guys wanted to keep the secret of body improvement to themselves and that I was competition. lol. (I give myself confidence periodically) But I am humbled by your guys' input. What I had done yesterday was do five reps of squats, bench press, and overhead press + 3 sets of pullups with eight reps each. I went back to the basics to for form, i did feel the intesity and also I am going to be eating a lot more to grow.
  • Destinharbor

    Posts: 4433

    Mar 24, 2015 5:13 PM GMT
    It sounds like you're doing a mixture of just about every major muscle group in your workout. Try dividing the major muscle groups, chest, shoulders, arms, back, legs, into segments you work on on different days. Your profile says you workout 3 days/week. Try back and biceps one day, chest and triceps another, and shoulders and legs the third. Then do more sets of different exercises for each group. You may not be giving each enough focus and variety.

    (And delete the header on your profile about how no one will help you. That's not true and certainly a bad way to start-- it makes people not want to help.)
  • HopefulMuscle

    Posts: 434

    Mar 24, 2015 5:35 PM GMT
    Destinharbor said

    (And delete the header on your profile about how no one will help you. That's not true and certainly a bad way to start-- it makes people not want to help.)


    It's something that I noticed on here on other forums, gay guys tearing each other to pieces. It's a little unnerving lol.