plateaus?

**Rockstar1990** · 03-12-2009, 08:25 AM

How do you know when you are hitting a plateau and how can you break past them?

Can one way being switching up to high reps and working the slow twitch fibers for a week then switch back?

Some good methods will be appreciated

**POPS** · 03-12-2009, 08:50 AM

Originally Posted by Rockstar1990

How do you know when you are hitting a plateau and how can you break past them?

Can one way being switching up to high reps and working the slow twitch fibers for a week then switch back?

Some good methods will be appreciated

onca a week I superset everything w/little or no rest between sets. You might have to lower the weight a bit but by next week you should be able to break that plateau a bit. jmo...

**Critical Mass** · 03-12-2009, 10:50 AM

Periodization is great to break past a plateau.

**Gaspari1255** · 03-12-2009, 10:51 AM

5x5 might do it.

**Rockstar1990** · 03-12-2009, 10:10 PM

Originally Posted by omna82

Periodization is great to break past a plateau.

whats that?

**xlxBigSexyxlx** · 03-12-2009, 10:15 PM

Originally Posted by Rockstar1990

whats that?

http://www.trifuel.com/triathlon/tri...ork-000625.php

**xlxBigSexyxlx** · 03-12-2009, 10:18 PM

Originally Posted by Rockstar1990

How do you know when you are hitting a plateau and how can you break past them?

Can one way being switching up to high reps and working the slow twitch fibers for a week then switch back?

Some good methods will be appreciated

You know when the weight your lifting, reps, and rest time all stay about the same for 2-3 weeks.
Most people say to switch up your lifting routine every 2-3 months.

Do something to shock your muscles. Switch from your current routine.
Do another lifting routine for a couple months.

There are a ton of training routines at the top of this page.

**VASCULAR VINCE** · 03-13-2009, 04:11 PM

Originally Posted by Rockstar1990

How do you know when you are hitting a plateau and how can you break past them?

Can one way being switching up to high reps and working the slow twitch fibers for a week then switch back?

Some good methods will be appreciated

slingshot training....... my friend.....The Slingshot Training System

**reardbandit** · 03-15-2009, 02:58 PM

Periodization is a great way to break through plateaus. To make a long story short, oyu lift max effort for a month, hypertrophy (traditional bodybuilding routines) for a month, and then dynamic effort for a month. Dynamic effort is like the Olympic lifts, low weights, high speeds, focusing on acceleration and explosive motion. If you are stuck on say, bench press, try some clap pushups, some barbell tosses on the bench (be careful!), some medicine ball throws, etc.

I am a big proponent of Doggcrapp training as well. Look that up and try it.

**illwillogical** · 03-15-2009, 03:22 PM

I don't know if this works for anyone else, but when I hit a bump, I'll take a week maybe 2 weeks off. When I come back I'll be just about as strong as when I left, except I'll get sore from workouts and a few weeks later I am usually stronger.

***FireGuy*** · 03-15-2009, 06:31 PM

Eat more food.

**AdamGH** · 03-15-2009, 07:52 PM

You should be changing your routine up at the very least every couple months anyway. You body reacts to best when new types of stress are applied to it. It will grow to adapt.