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Reached Plateau! How Do I Break It?

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worldspan

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Reached Plateau! How Do I Break It?

Post by worldspan on Mon Jun 13, 2016 10:17 am

Been training seriously for 10 years, during most of that time made regular progressive gains.

Suddenly last 3 months no gains whatsoever! New cycle kicked in, am certain stuff is good, consisted test prop/deca/slin. No gains!

Eating 9X Daily, including 2 middle of the night shakes, calories at record high, doing no cardio, sleeping longer than ever, and sure not overtraining, doing so 3 X weekly basic compound movements. As disciplined as anyone
can be in this sport, but weight just remains the same!

Those with similar experience doing all that I do, how did you break it ?

Input appreciated! WORLDSPAN
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El Hefe
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Re: Reached Plateau! How Do I Break It?

Post by El Hefe on Mon Jun 13, 2016 10:57 am

what are your stats? age/wt/ht abd bf%
what did your last cycle look like? what were the doses and how long was the cycle?


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thehulk3791

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Re: Reached Plateau! How Do I Break It?

Post by thehulk3791 on Mon Jun 13, 2016 11:30 am

ok u say u been training seriosly for 10 years and im not sure if u ever take breaks so lets assume u dont when i hit a platue i dont religh on a cycle to pick me up ( occasionally i do) but i usually take 2-3 weeks off after about every year of training i know sounds weird but u probably heard of that before. because this gives ur tendons and ligaments time to recuperate. now i never seen any study of this but i think that if ur tendons and ligaments are over worked it could be holding back muscle growth to termanate further damage. thats just my opinion but i think that will work.

( oh yeah u will feel a little weak after the break cuz u need to prime urself but after u prime u will get the gains u been wanting)
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frye123

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Re: Reached Plateau! How Do I Break It?

Post by frye123 on Mon Jun 13, 2016 12:27 pm

bro. I found this on another forum I go on. It says why most trainees don't grow, but I think even the advanced BB could have some of these issues as well.

this is writen by my trainer a while back.

I hope something in this article may be of help.
-----------------------------------------------------------------------

Here are some of the primary reasons most trainees don’t grow:

Good post I found a while back from Iron Addict.

1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from—most do WAY too much!

2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-6 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt.

3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.

5. You constantly fluctuate between lifts that have bad carry-over. Here is an example:

I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find it’s up a whole 10 lbs!!!!!

That doesn’t mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don’t apply well to the other lift.

6. You don’t know when to de-load/cruise , or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

7. Your micro-nutrient support SUCKS! I can’t count the number of guys I have seen trying to build great physiques taking a “one a day” vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

8. You train with the intensity of a arthritic old lady. Nuff said.

9. You have no clearly defined goals. Most people just “lift to get bigger”, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run.

10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what it’s about.

Iron Addict
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suprmn24

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Re: Reached Plateau! How Do I Break It?

Post by suprmn24 on Mon Jun 13, 2016 1:11 pm

frye123 wrote:bro. I found this on another forum I go on. It says why most trainees don't grow, but I think even the advanced BB could have some of these issues as well.

this is writen by my trainer a while back.

I hope something in this article may be of help.
-----------------------------------------------------------------------

Here are some of the primary reasons most trainees don’t grow:

Good post I found a while back from Iron Addict.

1. You overtrain and under eat. These are listed as the main primary reason because they go hand in hand and BOTH must be balanced or you can forget growth. The most perfect training regimen will fail miserably if diet is not there to support it. And conversely, the most perfect diet will be wasted if the trainee is doing more workload than they can recover from—most do WAY too much!

2. The training workload is not varied. Doing the exact same lift the same way stops being productive for most trainees within 3-6 weeks. Once the body has adapted to the loading it must be changed if you are to continue to force the body to adapt.

3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.

5. You constantly fluctuate between lifts that have bad carry-over. Here is an example:

I have seen many times, and one I have done myself. The trainee burns out on benching and decides to do Hammer Strength Benches for a change. He makes the switch and is jazzed. His Hammer press is going up every week and he is stoked. After a time he has added 50 lbs to his Hammer bench and decides to go back and hit the bench, only to find it’s up a whole 10 lbs!!!!!

That doesn’t mean there is anything wrong with Hammer Benches. It just means that the lifts are dissimilar enough that an increase in one may not necessarily help increase the lift on another. Use of stabilizers and inter and intra-muscular coordination are two primary reasons, along with neural recruitment pattern gains that don’t apply well to the other lift.

6. You don’t know when to de-load/cruise , or take time off. NO ONES body takes a constant pounding of hard training without periods of active or full rest recovery. Until you learn how and when to don this your training will never be optimal

7. Your micro-nutrient support SUCKS! I can’t count the number of guys I have seen trying to build great physiques taking a “one a day” vitamin and thinking they have it covered. If you want great things out of your body, you need to put great fuel in it.

8. You train with the intensity of a arthritic old lady. Nuff said.

9. You have no clearly defined goals. Most people just “lift to get bigger”, and while this is a fine goal, not having and strength related goals will kill your progress in the long run. Your primary goal should be getting stronger on the big lifts on a CONSTANT basis. Setting short and long-term strength goals and achieving them is what equals a big strong trainee in the long run.

10. You are inconsistent. Getting excited about your training and killing yourself in the gym only to burn out and few weeks later and miss a bunch of sessions ends up being 1 step forward, 3/4 steps backward for many trainees. Getting and staying consistent and racking up sustainable gains over the long-term is what it’s about.

Iron Addict
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nice article..i think weve ALL been guilty of one or more of these things....good stuff bro!!
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Nitrateman
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Re: Reached Plateau! How Do I Break It?

Post by Nitrateman on Mon Jun 13, 2016 2:05 pm

Great post Frye...if the problem ain't there, it just ain't.

Nitrateman
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frye123

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Re: Reached Plateau! How Do I Break It?

Post by frye123 on Mon Jun 13, 2016 2:39 pm

Thanks guys. Feels good to be helpful.
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mandarb11

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Re: Reached Plateau! How Do I Break It?

Post by mandarb11 on Mon Jun 13, 2016 3:30 pm

Have you changed up your workout recently. I find everytime I get stagnant if I change things around dramatically it forces the body to respond. Increasing weight, intensity routines, ... lots of ways to get growth going again. But as already mentions rest. Sometimes you need to take a week or 2 off. When you come back you feel fresh.
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frye123

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Re: Reached Plateau! How Do I Break It?

Post by frye123 on Mon Jun 13, 2016 4:20 pm

Talking about rest, I recently took off one month, I know thats crazy. My buisness required me to attend it for some growth.

My second week back training I went for maxes on the three basics, squat, bench and deads and to my supprise I beat out my old maxes By about 25 lbs
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worldspan

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Re: Reached Plateau! How Do I Break It?

Post by worldspan on Mon Jun 13, 2016 4:59 pm

D.K. wrote:what are your stats? age/wt/ht abd bf%
what did your last cycle look like? what were the doses and how long was the cycle?

Bro age 35, 205lbs,5'9",bf 13%

Current cycle 18 weeks half way through

500 mg test prop weekly
fst 6 weeks 30mg dbol a day (completed now)
1st 6 weeks 50mg tren a day

2 weeks after tren completed

400mg deca weekly rhough end of cycle (end of May)

Any thoughts would be appreciated! Worldspan

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