Help with breaking through plateaus

[TheDryer]

Honest question.
I've lifted consistently for about 12-15 months, and during the early stages, my strength kept increasing, but I think I'm starting to hit plateaus and wondered if you guys had any advice on pushing through them.
For example, I'm having trouble getting past 185 on the flat bench. I know most guys in the gym crank out 225 like it's nothing but I'm not at that level yet and can be honest about that.
Is this normal? are there any creative ways to break through to more weight or is it just a matter of grinding it out?
Thanks for any insight.

 

[j123]

Reset your routine cycle?

I've plateaued in the past, but recently (6 months ago), I increased the volume and added in assistance exercises. I know bodybuilding type routines are looked down upon here, but I've broke through my plateau using a BB routine. Somewhat of a hybrid 531 + Push,Pull,Legs.

Main lifts aren't stalling, energy is great, hitting PRs weekly (assistances 2-3 weeks)

I'm also doing this with MMA and everything's great (Lifting early morning, work, MMA/MT/BJJ at night).

Do what suits you, I found for me, that increased volume and frequency broke through the plateau, and there seems to be no sign of stalling for now.

 

[TheDryer]

Reset your routine cycle?

I've plateaued in the past, but recently (6 months ago), I increased the volume and added in assistance exercises. I know bodybuilding type routines are looked down upon here, but I've broke through my plateau using a BB routine. Somewhat of a hybrid 531 + Push,Pull,Legs.

Main lifts aren't stalling, energy is great, hitting PRs weekly (assistances 2-3 weeks)

I'm also doing this with MMA and everything's great (Lifting early morning, work, MMA/MT/BJJ at night).

Do what suits you, I found for me, that increased volume and frequency broke through the plateau there seems to be no sign of stalling for now.

Thanks! really appreciate all this. Glad to hear you blazing through those PRs, respect!

 

[Liquid Smoke]

Have you tried micro-loading (adding smaller increments)?

 

[Tosa]

I would say that instead of thinking about "breaking through a plateau", think about following some kind of long term, periodized, program. If you give more detail about what your training has been like up to now, some reasonable programs could be suggested.

 

[selfcritical]

Honest question.
I've lifted consistently for about 12-15 months, and during the early stages, my strength kept increasing, but I think I'm starting to hit plateaus and wondered if you guys had any advice on pushing through them.
For example, I'm having trouble getting past 185 on the flat bench. I know most guys in the gym crank out 225 like it's nothing but I'm not at that level yet and can be honest about that.
Is this normal? are there any creative ways to break through to more weight or is it just a matter of grinding it out?
Thanks for any insight.

What's your existing program look like, and what lifts are you stalled on?

 

[fbmmofo]

How long have you been stuck to?

 

[TheDryer]

Hey guys,
Thanks for taking the time to read & respond & ask for more details.

When I first started got my membership at my current gym (a powerhouse) it was mostly just to use the ellipticals and treadmills in an attempt to lose weight.

Once I started lifting, I started using a split most of the bros in my gym referred me to, along the lines of:
Chest + Tris
Back + Bis
Leg Day
Shoulders

Some days there are some variety, like a bis & tris day, or just focusing on chest and back.

I have been trying to squat on leg days, bench on chest days, and dead lift on back days. My dead lift and squat are still pretty low but I've at least continued to see improvements. I think I've been stuck with 185 on the bench for almost two months now, some days I can get 2 reps in, the most I ever got was 3, but the last one felt pretty assisted, regardless of what my spotter told me. Beyond that though, any added weight has needed my spotter assisting/ I haven't been able to get it up clean.

Usually my first set will be around 12-15 reps, but I try to gradually increase the weight with less reps, until the last one where it will be heavier but I can still get 6-8 reps in. Example, dumb bell press, starting with 60s, then the 70s, then the 80s.

Now that I think about it though I've never really laid a plan out or kept any numbers recorded. I've just tried to get into the gym most nights after work, and cut the Taco Bell and Dominos out of my diet, and hope for the best.

So at least now I think I'm getting the picture that having a plan is pretty significant, and would be a good place for me to start.

Body weight wise, if it helps, I was 250ish, got down to 185, but now I walk around at about 210... once I stopped cutting the carbs out of my lunches and dinners (only oats in the morning) the weight has climbed back on.

 

[T-Bone]

Hey guys,
Thanks for taking the time to read & respond & ask for more details.

When I first started got my membership at my current gym (a powerhouse) it was mostly just to use the ellipticals and treadmills in an attempt to lose weight.

Once I started lifting, I started using a split most of the bros in my gym referred me to, along the lines of:
Chest + Tris
Back + Bis
Leg Day
Shoulders

Some days there are some variety, like a bis & tris day, or just focusing on chest and back.

I have been trying to squat on leg days, bench on chest days, and dead lift on back days. My dead lift and squat are still pretty low but I've at least continued to see improvements. I think I've been stuck with 185 on the bench for almost two months now, some days I can get 2 reps in, the most I ever got was 3, but the last one felt pretty assisted, regardless of what my spotter told me. Beyond that though, any added weight has needed my spotter assisting/ I haven't been able to get it up clean.

Usually my first set will be around 12-15 reps, but I try to gradually increase the weight with less reps, until the last one where it will be heavier but I can still get 6-8 reps in. Example, dumb bell press, starting with 60s, then the 70s, then the 80s.

Now that I think about it though I've never really laid a plan out or kept any numbers recorded. I've just tried to get into the gym most nights after work, and cut the Taco Bell and Dominos out of my diet, and hope for the best.

So at least now I think I'm getting the picture that having a plan is pretty significant, and would be a good place for me to start.

Body weight wise, if it helps, I was 250ish, got down to 185, but now I walk around at about 210... once I stopped cutting the carbs out of my lunches and dinners (only oats in the morning) the weight has climbed back on.

Good post because you realize that you have to track your numbers. In order to manage anything, you must be able to measure it.

Good advice so far... Period Routines. I've used them in the past. ( I've lifted for several decades on and off), I used to just change up the routine to shock the muscle into growing. I don't personally mind a brand new routine. Other people do. So that may not work for you. But if you shock your muscles they will grow and of course you will get stronger.

You have your whole life ahead of you. You can sacrifice one week. As much as it kills you, take one week off. Do not change your diet. Then go back to the gym and do the exact same routine that you have been doing. If you find that you are stronger after that one week laid off, then you were probably over training. And your body needed a rest. This is happened to me and other people in the past. A one-week layoff makes you stronger. That tells you that training was not correct before the layoff.

Because you're doing the standard pyramid scheme, maybe that has run its course. And maybe 531 or StrongLifts might be a nice change. Or you could mix things up and stick with the main lifts and some assistance exercise and try some high intensity training... but you will have to cut down on the volume.

Finally, could it be your diet? In the beginning, people can make good gains with poor diet. But eventually that catches up to you and the gains stop. That is something to consider.

-T

 

[Tosa]

I'd consider something like 5/3/1, the Juggernaut Method, or Texas Method. There are a bunch more good routines you could choose from, but I'm not going to try to list all of them. If you chose one of the first two, probably go with a version that has you squatting and benching more than once a week.

 

[TheDryer]

Good post because you realize that you have to track your numbers. In order to manage anything, you must be able to measure it.

Good advice so far... Period Routines. I've used them in the past. ( I've lifted for several decades on and off), I used to just change up the routine to shock the muscle into growing. I don't personally mind a brand new routine. Other people do. So that may not work for you. But if you shock your muscles they will grow and of course you will get stronger.

You have your whole life ahead of you. You can sacrifice one week. As much as it kills you, take one week off. Do not change your diet. Then go back to the gym and do the exact same routine that you have been doing. If you find that you are stronger after that one week laid off, then you were probably over training. And your body needed a rest. This is happened to me and other people in the past. A one-week layoff makes you stronger. That tells you that training was not correct before the layoff.

Because you're doing the standard pyramid scheme, maybe that has run its course. And maybe 531 or StrongLifts might be a nice change. Or you could mix things up and stick with the main lifts and some assistance exercise and try some high intensity training... but you will have to cut down on the volume.

Finally, could it be your diet? In the beginning, people can make good gains with poor diet. But eventually that catches up to you and the gains stop. That is something to consider.

-T

Thanks so much! Really appreciate the insight/wisdom and encouragement.

 

[pliftkl]

I'd consider something like 5/3/1, the Juggernaut Method, or Texas Method. There are a bunch more good routines you could choose from, but I'm not going to try to list all of them. If you chose one of the first two, probably go with a version that has you squatting and benching more than once a week.

I suspect he could still get mileage out of a beginner routine (SS or Stronglifts). He's neither programming nor tracking what he's doing. I'd be inclined to make sure he's really milked the linear progressions before switching it up to something that involves programming any more sophisticated than "add more weight to the bar each workout".

 

[PUO3]

If you arent following a program with specifics and goals and tracking the results you arent really at a plateau imo.

"Winging it" for a routine does not get you anywhere in my experience. Lost some weight, but never got close to physique or strength goals.

 

[SteveX]

I agree with the general consensus. You need to get on a plan and stick with it. Some great ones have been mentioned already so research them and pick which one you feel the best with. It doesn't matter so much the routine you're on right now as much as it does to get on one, believe in it, and stick to it.