I have hit a rut. Now what?

  • Posted by a hidden member.
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    Nov 14, 2007 7:27 PM GMT
    Hi guys,

    Out of all the online fitness forums I have taken a look at this site has the best informed and most articulate members (and sexy members as well, but that is peripheral and uncertainty not a pun). So, here is my two part question.

    This is the routine I have been using. It is my first serious routine and I have been getting great results for the last five months. It is a two week cycle, two exercises per indicated muscle group, sets of equal weight of 14,12,10,8 reps. I varied what exercises I do for a muscle group, but my repertoire is relatively limited.

    week 1
    Day 1: chest, shoulder, triceps, thighs/calves, abs.
    Day 2: Back, Biceps, abductors/adductors, abs.
    Day 3: Day 1 repeat

    Week 2:
    Day 1: Back, Biceps, abductors/adductors, abs.
    Day 2: Chest, shoulder, triceps, thighs/calves, abs
    Day 3: Day 1 repeat

    Cardio happens on off days.

    first question,

    What do you suggest I change to now that I have hit a plateau? Less reps and more weight? A total body work out in a day? Steeling the bionic woman's implants?

    Second question,

    What would you have done differently with the routine posted? I will probably go back to it once I have moved on in a few months to a new rut.

    Thank you all for your responses in advance.
  • MikemikeMike

    Posts: 6932

    Nov 14, 2007 9:00 PM GMT
    Mzombie,

    First I would ask what your fitness goals are.

    Increase strength?

    Muscle growth?

    Endurance for a particular sport?

    Without knowing I would say change up the type of exercises your doing for each body part.

    Also for size strength and endurance try adding supersets. If all of the above is where u feel like you hit a wall.

    mike3
  • Posted by a hidden member.
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    Nov 14, 2007 11:56 PM GMT
    M^3,


    I knew I forgot something! My goal is look sexy naked; which at the time means muscle growth.

    I already change up the exercises I do for each muscle group. For example, with the chest one week I will do incline dumbbell flies and decline bench press. Next time I will do cable cross over and the peck deck machine thingie.

    Supersets though might be the thing to do though.

    Thank you
  • Posted by a hidden member.
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    Nov 15, 2007 4:14 AM GMT
    Liquor.
    Pot.
    Food.

    Give it a break.

    You'll know when you're ready.
  • Posted by a hidden member.
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    Nov 15, 2007 4:22 PM GMT
    liquor: I have about two drinks a week if at all. I am sure it is not inhibiting muscle growth.

    pot: I have smoked about three times in the last five years. Once again, no go. I do not do drugs in any meaningful quantity or regularity.

    food: fat is down, complex carbs only, and a variety of protean sources with a ton of fresh veggies. So, I am not sure what you are basing this on. If it was other posts I have made in response, I was probably exaggerating for effect.


    but, if you would like to elaborate I would be grateful.
  • Posted by a hidden member.
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    Nov 15, 2007 5:08 PM GMT
    Do some heavy squats once a week. This causes a huge change in your whole hormonal muscle growth process. Read this " The Indierct Effect". http://www.synthetek.com/Articles/indirecteffect.html
  • Posted by a hidden member.
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    Nov 25, 2007 1:57 AM GMT
    MunchingZombieMy goal is look sexy naked


    Well it is good to know i am not the only person with that goal. icon_smile.gif

    Variety is the key to avoid a rut. I change my routine every 4 weeks or so. I don't just do different exercises per se but take a different approach each time. So for example I will do mostly power lifting exercises, then do supersets, then hybrid exercises and so on. In addition I will vary the number of sets and reps as well. My guess is if you just did what you are doing now but lowered the reps and raised the sets for a few weeks and then came back to your current approach you would find you had gotten past the plateau.

    I think that basically covers both questions. Good luck.
  • Posted by a hidden member.
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    Nov 25, 2007 2:28 AM GMT
    I agree with burninman but also remember we all hit plateaus it's part of the process. Your body will catch up and them start growing again. Give it some time, don't over train. You might take some time off, and check your protein intake. Two weeks usually will do it. Try going heavy after that. 3x6 on any exercise. Or lift heavy enough to fail on the ninth rep. That one always helped me.

    Good luck
    Joe
  • GQjock

    Posts: 11649

    Nov 25, 2007 1:54 PM GMT
    Lookin' sexy naked?
    LOL...welcome to the gay man's world
    Looks like you have somewhat of a rigid schedule to follow
    what I would suggest is to change it somewhat to get out of your rut
    change the order ... the amt of reps - sets anything to keep your body and your mind from guessing
    you keep doing the samething every few days your gonna get bored
  • Posted by a hidden member.
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    Nov 25, 2007 2:35 PM GMT
    HST builds in a 10-day layoff every 8 to 10 weeks. This effectively "deconditions" the muscles and when you get back in the gym, you drop back the weight but the muscles respond well because of the layoff. You will shoot through your former plateau toward the end of the 10-week cycle.

    I believe it was doing ultra-heavy workouts like the 5x5 routine and the so-called DC routine that fucked up my knees.

    http://www.hypertrophy-specific.com/hst_index.html
  • Posted by a hidden member.
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    Nov 25, 2007 11:46 PM GMT
    Burniman: That is an interesting piece. I will work it in.

    Web: I mean, looking good naked isn't my only goal. But it certainly was the one that got me in the gym on a regular basis. I mean, I can't put myself through grad school with love handles. For the last week I have been doing exactly as you suggested and added in some supersets and I am feeling sore again. Thank you.

    Maxx and Obscene: I always like hearing that less work will get me more. Thanksgiving and X-mas will do nicely and I will try my best to eat anything I will regret.

    Thank you all for your advice.
  • Posted by a hidden member.
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    Dec 04, 2007 1:30 AM GMT
    I changed my routine with your suggestions and two weeks later am lifting more weight and am seeing some nice results so far. It is nice to leave the gym feeling like I had my ass kicked again. icon_biggrin.gif

    Thank you all for your assistance.