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Thread: huge plateau

  1. #1
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    huge plateau

    my delts, lats, back, and t4r5icepts a4r5e coming along awesome. MY chest andbenchp4r5esshas not imp4r5oved in ages. Can some one give me a new 4r5outine to zap my chest back into anabolic mode. my cu4r54r5ent 4r5outine

    B.B. becnh-3 sets
    D.B.incline bench-3 sets
    flat flies-1 set
    incline flies-1 set

    Ever45y set taken to failu4r5e. negatives, 4r5est pauses, fo4r5ced r45eps etc. fo4r5 fi4r5st 2sets of flat bench. I have made awesome gains off this but those gains have now come to a complete stop

  2. #2
    bubbathegut's Avatar
    bubbathegut is offline Member
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    retype in english please

  3. #3
    SwoleCat is offline AR Hall of Fame
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    Per your other thread, you mentioned you could lift cars over your head. I'd say you're doing everything right if that's the case.

    U also gotta tell mamma to fix that keyboard, that's horrid.

    ~SC~

  4. #4
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Quote Originally Posted by SwoleCat
    U also gotta tell mamma to fix that keyboard, that's horrid.

    ~SC~
    I told him that yesterday or the day before.

  5. #5
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Maybe you can get the sand out of you4r5 vaginas and stop being such a little #I*#I* about it. At fi4r5st i thought you we4r5e joking but you 4r5eally a4r5e just being a about it

    I cant ****ing help my keyboa4r5d.

  6. #6
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    How's this look. A program similar to this got my bench from 85-230 when my diet was trash. after getting diet in order, it has been low volume ultra intesity that has gotten me from 230-315. here it is
    thenewone
    Day one (Monday)

    Chest


    Bench press
    4 sets (see previous progression) (seebottem)


    Incline barbell press
    3 sets of 8


    Incline fly
    3 sets of 8

    Dips
    2 sets of 10

    Day two (Tuesday)


    Quadriceps

    Squats(legp4r5essduetoknees)
    4 sets of 8 - 12


    Leg extensions
    3 sets of 12 - 15


    Hamstrings


    Leg curls
    3 sets of 8 - 12


    Calves


    Calf raises
    4 sets of 15


    Abdominals


    Cable crunches
    2 sets of 15 - 25


    Day three (Wednesday)
    Rest


    Day four (Thursday)


    Deltoids


    Military press
    4 sets of 8

    Side laterals
    3 sets of 10 -12


    Triceps


    Close grip bench
    3 sets of 8 - 10


    Skull crushers (lying triceps extension)
    3 sets of 8 -10


    Day five (Friday)


    Back


    Barbell rows
    2b.b 2d.b.sets of 8 -10


    Pull downs
    3 sets of 8


    Traps


    Barbell shrugs
    3 sets of 10


    Biceps(Tobedoneonlegday)(keyboa4r5dp4r5oblems)

    Barbell curls
    4 sets of 8


    p4r5eache4r5
    3 sets of 8
    Hamme4r5s3setsof6-38

    Day six (Saturday)
    Rest

    Week Set 1 Set 2 Set 3 Set 4
    1 12 10 8 8
    2
    12 10 8 7
    3 10 8 8 6
    4 10 8 8 6
    5 10 8 7 5
    6 10 8 6 4
    7 10 8 6 4
    8 10 8 6 4
    9 9 6 6 3
    10 8 6 4 2

    in a py4r5amid last set only taken to failu4r5e

  7. #7
    doby48's Avatar
    doby48 is offline Female Member
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    Not sure what works best for you but I like to throw some declines into my chest workout too. My current routine that I have been seeing great results with is:

    Incline Bench
    Cable Flys
    Dumbbell Decline Bench
    Dumbbell Decline Fly

    My chest kills for two days easily with this and my weights go up every week still. The biggest thing I have found that works for me anyways when doing chest exercises is to go very very slow controlled movements up and down.

  8. #8
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    I guess its another way to attack the muscles. Its is a little higher volume than what i have been doing. I have read on here that some guys go back to high volume after plateauing in dc. Progressive added resistance is a different way to cause adaption i guess opposed to sticking with the same weight going for more reps.

  9. #9
    Hit-That is offline New Member
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    Forget the forced reps, negatives, rest pause and failure. You need to drop the weight back and start a proper 5x5 program.

  10. #10
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    what exactly makes a 5-5 routine better why would it cause the body to adapt to bigger and stronger?

  11. #11
    Hit-That is offline New Member
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    Stronger. Not much bigger but some. It enables you to use your CNS more effectively.

  12. #12
    nsa
    nsa is offline King of Supplements
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    I like to do:
    4 sets of flat bench
    3-4 sets of db incline
    3-4 sets of decline
    3 sets flat flyes
    3 sets cable crossovers

  13. #13
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    NSA- my routine is kind of similar to yours, i have just hit a wall (freakin mountain) with that routine. BUt it worked for well over a year. I will give the 5-5 a try in a few months after i finish the new program i am starting tihs week.

  14. #14
    nsa
    nsa is offline King of Supplements
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    When you plateau remember to switch up your exercises. Your body will adapt to the same exercises and not grow once it adapts, until you switch up the exercises.

  15. #15
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Ronnie Coleman said why change a good thing. Besides, how much can you mix up the core lifts. I never ever change my routine, yet i just keep adding and adding weight and reps. But i will switch things up for about a month or so and than go back.

    I really do think that "switching up your routine" is highly over rated. improve at the core lifts, and you have just gotten bigger and stronger. When you stick to the basics like i do, their is not much really to vary up

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