Stucked

[Body100]

I've reached a plateau in my training. I'm stuck at a certain weight and can't go heavier for a month now. I've been doing weights for about a year and the longest break I've taken off are weekends. I've read from certain sources that you should take a week off once every 6 weeks or at least deload. I'm sure I'm over training which is another reason. What's your opinions on plateaus?

[Bio-Active]

Are you eating enough to continue making gains?

[krugerr]

Are you eating enough to continue making gains?

This, coupled with the fact you say you havent had a deload or rest week for a year.

[Scorpion0922]

If you're only taking weekends off then yes, probably overtraining. A week - 10 days off will help.

How often do you change your workout routine?

[Body100]

....

[Body100]

....

[Body100]

If you're only taking weekends off then yes, probably overtraining. A week - 10 days off will help.

How often do you change your workout routine?

I change my routine every 3-4 weeks. maybe i should do it more often?

[Body100]

Are you eating enough to continue making gains?

I suppose i eat enough, starting right after gym. How many times do you eat a day?

[Scorpion0922]

I change my routine every 3-4 weeks. maybe i should do it more often?

it depends on the person. There is no cookie gutter protocol. You need to change diet and training as needed. Listen to your body and it will tell you when.

1st step would be to take a some time off & let the body rest. Sometime we need a mental break from the gym too.

Stick on your diet tho, just give your body a rest.

[BG]

I change my routine every 3-4 weeks. maybe i should do it more often?

I would go 8 weeks before changing, it takes time to build muscle. Now during those eight weeks you can change the way you do the exercises, like........higher rep, drop sets, super sets. This way your body doesnt adapt to the movement.

By saying "I suppose" Im eating enough, YOUR NOT. I perfer 6-8 meals a day so I can adjust carb intake per meal, allowing me to "carb cycle". Invest time in our diet section, prepare food and gains will start coming your way. You get out of your training from the effort you put into your diet.

[kelkel]

Take a couple weeks off from the gym. Rest, recover, have fun and plan your attack for when you return.

[Body100]

I would go 8 weeks before changing, it takes time to build muscle. Now during those eight weeks you can change the way you do the exercises, like........higher rep, drop sets, super sets. This way your body doesnt adapt to the movement.

By saying "I suppose" Im eating enough, YOUR NOT. I perfer 6-8 meals a day so I can adjust carb intake per meal, allowing me to "carb cycle". Invest time in our diet section, prepare food and gains will start coming your way. You get out of your training from the effort you put into your diet.

I have like 5-6 meals a day. but i am not so professional as you are, i think.

[Body100]

Some rest sounds good for me.
if i will have 2-3 weeks of recover, should i get back to the same program? from your experience. or maybe i have to be more agressive with my workout and make it harder?

[Bio-Active]

I suppose i eat enough, starting right after gym. How many times do you eat a day?

between 7-9 meals Ed

[BG]

I have like 5-6 meals a day. but i am not so professional as you are, i think.

How many of them are shakes? No you are not.

[Body100]

i have 3 shakes, sometimes 4. in the morning, before and after gym. one like protein powder+ whole milk+dry oats+ banana+ peanut butter and ice. is it good enough?

if i will have 2-3 weeks of recover, should i get back to the same program? from your experience. or maybe i have to be more agressive with my workout and make it harder?

[Scorpion0922]

4 shakes a day?????????? Good Lord stop.

Solid food is always your 1st choice. Milk, banana, and peanut butter; you may as well chug from a bag of sugar. And anyone can put anything in a protein powder.

What's the rest of your daily nutrition look like on a typical day?