Hit a plateau.

[Jahee]

I've been going to the gym regularly, once a week for about a year. There have been steady improvements since that time, however for about 8 weeks i've been stuck at a plateau, especially on my benchpress.

Normally i do 6 reps x 4 sets, but since i moved up to 105KG i've barely been able to do the 6 reps on each set except the last which i can manage about 4.

What can i do to improve this?

My routine is Benchpress, Squats/Deadlifts, Chin-ups and i'm done so i don't want to start introducing lots of different excercises if possible.

 

[BlackTigers]

Mix your routine up, sub in DB bench instead of bb, move your grip around, etc.

Try to shock your muscles a little bit, get them out of the same routine every time. This is a decent short article about it.

 

[Safeway]

Add in some more exercises that will work out auxiliary/secondary muscles in your upper body. This should help your bench.

Also, you need to mix up your weight and reps. Try starting over:

10 reps x 4 sets x 90kg
08 reps x 4 sets x 100kg
06 reps x 4 sets x 110kg

Do something like that. Do 10x4x85kg (as an example). Make sure your last set is really difficult. Once you can hit 10x4x85kg, bump it up to 10x4x90kg.

After a month of doing this, lower your volume to 8 reps per set. Try 8x4x100kg, then 8x4x105kg.

After a month at 8 reps, drop it to 6 reps per set.

After a month, 4 reps per set.

At that point, take a two week break and start over. Your 10x4 max should be good!

 

[spamsk8r]

Do it more than once a week. That'll break your plateau right there, most likely.

 

[KoolDrew]

Originally posted by: spamsk8r
Do it more than once a week. That'll break your plateau right there, most likely.

 

[Jahee]

Originally posted by: spamsk8r
Do it more than once a week. That'll break your plateau right there, most likely.

Yea I have thought of that, but i'm pretty much happy where i am size wise at the moment. I'm 6'1 and weigh about 220 pounds with little body fat. I think going more than once a week will make me put on too much bulk.. More so than just steadily increasing the weight and lifting one a week.

I'll give those negatives a try though and maybe do some dum-bell work.

 

[jiggahertz]

Originally posted by: Jahee

Originally posted by: spamsk8r
Do it more than once a week. That'll break your plateau right there, most likely.

Yea I have thought of that, but i'm pretty much happy where i am size wise at the moment. I'm 6'1 and weigh about 220 pounds with little body fat. I think going more than once a week will make me put on too much bulk.. More so than just steadily increasing the weight and lifting one a week.

I'll give those negatives a try though and maybe do some dum-bell work.

No, eating above maintenance will cause you to put on weight, not lifting more than once a week.

 

[Jahee]

Originally posted by: jiggahertz

Originally posted by: Jahee

Originally posted by: spamsk8r
Do it more than once a week. That'll break your plateau right there, most likely.

Yea I have thought of that, but i'm pretty much happy where i am size wise at the moment. I'm 6'1 and weigh about 220 pounds with little body fat. I think going more than once a week will make me put on too much bulk.. More so than just steadily increasing the weight and lifting one a week.

I'll give those negatives a try though and maybe do some dum-bell work.

No, eating above maintenance will cause you to put on weight, not lifting more than once a week.

I'd say i eat quite above that point anyway.

 

[jiggahertz]

Originally posted by: Jahee

Originally posted by: jiggahertz

Originally posted by: Jahee

Originally posted by: spamsk8r
Do it more than once a week. That'll break your plateau right there, most likely.

Yea I have thought of that, but i'm pretty much happy where i am size wise at the moment. I'm 6'1 and weigh about 220 pounds with little body fat. I think going more than once a week will make me put on too much bulk.. More so than just steadily increasing the weight and lifting one a week.

I'll give those negatives a try though and maybe do some dum-bell work.

No, eating above maintenance will cause you to put on weight, not lifting more than once a week.

I'd say i eat quite above that point anyway.

Are you gaining weight? If you're eating well above maintenance your weight will be steadily increasing.

 

[Jahee]

Ever so slightly i am yea.. Need to keep that in check!

 

[spamsk8r]

I work out 5 days a week, and I eat at sub-maintenance. I have gained quite a bit of strength, but I've lost 15 pounds so far. Eat a bit less, exercise more, that will get you through your plateau without making you any bulkier. I would recommend working out at least 3 times a week, so your muscles have plenty of rest time but also plenty of stimulus.

 

[TheNinja]

Only 1 thing will naturally get your over your plateua.

Change up your routine. --- Change the exercises, change the order, change the number of reps, change the weight....anything, just change something

A nice cycle of steroids or some serious supplements would get you over the plateau as well, but not necessarily recommended.

Also, on a side note as mentioned, lifting more than once a week will not put on excess bulk. Your diet determines whether you lose or gain weight. Your lifting habits determine whether your gains/losses are primary muscle or fat.

 

[maluckey]

Also, on a side note as mentioned, lifting more than once a week will not put on excess bulk. Your diet determines whether you lose or gain weight. Your lifting habits determine whether your gains/losses are primary muscle or fat.

Truer words are hard to find.

Working out = strength and muscle gain provided there is enough kcal to support it.

 

[IceBergSLiM]

what everyone else said. Change up the way you are doing it. Move to dumbells.

 

[presidentender]

Do some overhead presses and triceps extensions after you bench, or do some dumbbell pec flyes before.

 

[BeauJangles]

Originally posted by: Jahee
Ever so slightly i am yea.. Need to keep that in check!

So, you're eating near maintenance then.

Add in some more days of lifting will not add bulk - it will only increase strength.

 

[Jahee]

Originally posted by: maluckey

Also, on a side note as mentioned, lifting more than once a week will not put on excess bulk. Your diet determines whether you lose or gain weight. Your lifting habits determine whether your gains/losses are primary muscle or fat.

Truer words are hard to find.

Working out = strength and muscle gain provided there is enough kcal to support it.

So what you're saying is effectively doubling my workout routine won't add any muscle mass..? .

I beg to differ, from previous experience that isn't true...

 

[jiggahertz]

Originally posted by: Jahee

Originally posted by: maluckey

Also, on a side note as mentioned, lifting more than once a week will not put on excess bulk. Your diet determines whether you lose or gain weight. Your lifting habits determine whether your gains/losses are primary muscle or fat.

Truer words are hard to find.

Working out = strength and muscle gain provided there is enough kcal to support it.

So what you're saying is effectively doubling my workout routine won't add any muscle mass..? .

I beg to differ, from previous experience that isn't true...

Muscle doesn't appear from thin air. You need a caloric surplus to gain weight.

 

[Jahee]

Originally posted by: jiggahertz

Originally posted by: Jahee

Originally posted by: maluckey

Also, on a side note as mentioned, lifting more than once a week will not put on excess bulk. Your diet determines whether you lose or gain weight. Your lifting habits determine whether your gains/losses are primary muscle or fat.

Truer words are hard to find.

Working out = strength and muscle gain provided there is enough kcal to support it.

So what you're saying is effectively doubling my workout routine won't add any muscle mass..? .

I beg to differ, from previous experience that isn't true...

Muscle doesn't appear from thin air. You need a caloric surplus to gain weight.

Which i've stated i have...