I have officially hit the plateau.....

[Memo]

This sucks. And I don't even feel like I'm in that great of shape. I need some suggestions now.... Here's my current routine:


Push Day:
dumbbell press (regualr, incline, decline)
Shoulder press
Tricep extensions (dumbb bells and rope at the gym)

Pull Day:
pull ups (4 sets of 12)
rows (dumb bells and machine)
bicep curls (dumb bells, curl barl, and machine)
Shoulder shrugs

Leg Day:
Squats
leg press
calf raises
leg curls

I throw in about 10 mins of cardio max and I do abs every once in a while. I just need to eat better to get them to show.

Anyway, I've sort of stopped seeing results. I'm taking my supplements (Whey protein, creatine, and l glutamine). My preworkout drink is NO Xplode.

Any suggestions?

[Cooter]

completely change your routine... a routine is routine and your body will only adapt to be able to perform that routine

[hustleman]

completely change your routine... a routine is routine and your body will only adapt to be able to perform that routine

I concur. Are you speaking of strength or body size/weight plateau?

[Unicorn Jeff]

Time to set up and start a stack!

[Cannon]

This sucks. And I don't even feel like I'm in that great of shape. I need some suggestions now.... Here's my current routine:


Push Day:
dumbbell press (regualr, incline, decline)
Shoulder press
Tricep extensions (dumbb bells and rope at the gym)

Pull Day:
pull ups (4 sets of 12)
rows (dumb bells and machine)
bicep curls (dumb bells, curl barl, and machine)
Shoulder shrugs

Leg Day:
Squats
leg press
calf raises
leg curls

I throw in about 10 mins of cardio max and I do abs every once in a while. I just need to eat better to get them to show.

Anyway, I've sort of stopped seeing results. I'm taking my supplements (Whey protein, creatine, and l glutamine). My preworkout drink is NO Xplode.

Any suggestions?

Focus more on individual muscles and go heavy as fuck. Don't worry about form too much just go heavy. That should help you get over your plateau. Try doing slow heavy Squats to raise your body's natural testosterone.

[dville_gt's girl]

This sucks. And I don't even feel like I'm in that great of shape. I need some suggestions now.... Here's my current routine:


Push Day:
dumbbell press (regualr, incline, decline)
Shoulder press
Tricep extensions (dumbb bells and rope at the gym)

Pull Day:
pull ups (4 sets of 12)
rows (dumb bells and machine)
bicep curls (dumb bells, curl barl, and machine)
Shoulder shrugs

Leg Day:
Squats
leg press
calf raises
leg curls

I throw in about 10 mins of cardio max and I do abs every once in a while. I just need to eat better to get them to show.

Anyway, I've sort of stopped seeing results. I'm taking my supplements (Whey protein, creatine, and l glutamine). My preworkout drink is NO Xplode.

Any suggestions?

Implement refeeds - counters the negative effects of dieting. Usually when you've stopped progressing it shows your hormone levels have been negatively affected (cortisol, leptin and ghrelin). Feeding your body an abundance of carbs basically resets those hormones to normal levels so that your body will keep shedding fat. Your weight could go up by 3 lbs or more the day after but the next week you should see results. The key with refeeds is to give yourself substantial carbs with every meal with little to no fat - oatmeal, popcorn, sweet potatoes starch carbs but sugars in moderation are also okay. Do it on a training day and after a lower carb day, like an off day. This isnt carbs cycling, just once a week. adjust carbs based on how well your first refeed goes. I have a refeed doc from the FD (not what I use) but I'd send that to you if you pm me your email.

While this is mostly done for dieting, could help progress with weights as well.

[mustang_revival]

Updating this thread instead of starting a new one.

I need advise on hitting a Plateau with my pull ups.

I only do them once a week, I can do (without messing form) 8, then 5, then 3. Any more than that I get sloppy or have to jerk to get another pull up out.

Should I just try doing them twice or 3 times a week? I am getting more cut, and getting some bulk, but I really want to be able to get to 4x12. Then add weight on the belt from there.

I weighed in at 194 today after my workout.

[clevelandkid]

When I needed to get my pullups up to 20 for the USMC, we would do them at least every other day.

[sspstang]

I would suggest switching it up too.

[Ruffdaddy]

Updating this thread instead of starting a new one.

I need advise on hitting a Plateau with my pull ups.

I only do them once a week, I can do (without messing form) 8, then 5, then 3. Any more than that I get sloppy or have to jerk to get another pull up out.

Should I just try doing them twice or 3 times a week? I am getting more cut, and getting some bulk, but I really want to be able to get to 4x12. Then add weight on the belt from there.

I weighed in at 194 today after my workout.

Once you get to your max with good form, start doing them sloppy. This will help you get the numbers up and you can refine form in the later reps when you're stronger.

Also do pull downs for higher reps to get use to it.

[Unicorn Jeff]

Once you get to your max with good form, start doing them sloppy. This will help you get the numbers up and you can refine form in the later reps when you're stronger.

Also do pull downs for higher reps to get use to it.

x2 Also are you doing wide spread pull ups or close pull-ups.

[mustang_revival]

Thanks for the feedback.

x2 Also are you doing wide spread pull ups or close pull-ups.

Close, shoulder width apart. The wide spread i can only do 3 right now, working on that as well.