Help

[Marauder23B]

i've been working out for quite sometime and i was constantly gaining and improving but it seems as of late that i've hit a plateau. how do you mentally get through this??? i continue to go to the gym but it just feels like i'm just going through the motions of my workout. Or is it my workout that needs to be fixed.here it is....oh yeah and i am 26 5'9" 155-160lbs

DAY 1:
CHEST
flat db bench
incline db bench
decline barbell bench
cable incline press
(usually do pushups for warmup and cooldown)

TRI'S
dips
skullcrushers
cable pushdowns(various grips)


DAY 2
CARDIO/ABS
10 min jump rope
30 min treadmill(7 min miles)
10 min bike(heart rate 170)

ABS
hanging leg raises
double crunch
obliques


DAY 3
BACK
pullups (3 sets as many as i can do)
pulldowns (wide and close grip)
cable rows(wide and close grip)
good mornigs
shrugs(smith machine and db's)

BI'S
various curls
(dunmbells and cables)

DAY 4
CARDIO
same as above cardio


DAY 5
LEGS
squats
leg press machine
weighted lunges
seated leg curl
standing calf raises (weighted)

SHOULDERS
W db press
standing front raises
upright EZ bar row
smith machine press

DAY 6
CARDIO/ABS
(same as above)

 

[Barut]

What are your goals? How long have you been lifting?

 

[CelebritySexist]

*Rest for a week, and find something to get really excited about. You sound somewhat melancholy and unappreciative of the iron. Watch footage of famines and disasters and think how most of those people will never get to do the deadlift. Then watch some comedy and laugh, there are professional athletes (Boom Boom Mancini?) who incorporate positive mental stimulus as part of their training. It'll do ye good!
*Do the deadlift.
*Get rid of some isolation movements.
*Do front squats.
*Don't go to failure.
*Eat more.
*Rest more.
*Try training your shoulders and chest on the same day. Get rid of some of your presses and condense it a bit. By the looks of things I imagine your shoulders are taking too severe a pounding.

If it's any consolation, I'm in a similar situation and, coincidentally, have similar stats.

 

[Marauder23B]

my goals are to look good and be healthy. I want to start training MMA and want to be in good shape strenght wise and cardio wise before i start. i've been training this way for approx a yr but before that i was in the army and did alot of running and callistetics. i would like to be about 8% BF and way about 160-165, i'm currently 157 lbs and 12% BF. I know i need to start eating a little better (cleaner) but i don't eat that bad now. thanks guys

 

[Marauder23B]

also i shoot for 8-10 reps in every exercise i do

 

[Lusst]

*Rest for a week, and find something to get really excited about. You sound somewhat melancholy and unappreciative of the iron. Watch footage of famines and disasters and think how most of those people will never get to do the deadlift. Then watch some comedy and laugh, there are professional athletes (Boom Boom Mancini?) who incorporate positive mental stimulus as part of their training. It'll do ye good!
*Do the deadlift.
*Get rid of some isolation movements.
*Do front squats.
*Don't go to failure.
*Eat more.
*Rest more.
*Try training your shoulders and chest on the same day. Get rid of some of your presses and condense it a bit. By the looks of things I imagine your shoulders are taking too severe a pounding.

Yup, yup!

Let us know how you are doing man, I reccomend you make a training log in the sub-forum. Good luck to you.

 

[initialdproject]

also i shoot for 8-10 reps in every exercise i do

lower reps and more sets usually gain more stregnth.
look at the stickies, I found alot of help there.

 

[Marauder23B]

thanks guys, i'm taking a few days off then i'm gonna take your advice

 

[Mark Limbaga]

1. You don't need that much volume and you can cut out the isolation exercises.

 

[Marauder23B]

if i cut out isolation exercises what should i do in place of them??? if you guys could list some different exercises that would be great

 

[Monger]

You don't need to replace the isolation movements just get rid of them or at least eliminate a few. I changed your work out a little and pasted it below. Basically, I just deleted stuff, added deads and rotaor work and moved your shoulder work to day 1. This is just for an example.

If it was me I'd probably get rid of the incline press, calf raises, and shrugs to cut the volume more. But some people freak out if they don't have more exercises to do in a work out. I personally need to keep the volume low to have enough energy for boxing/Muay Thai through out the week. You may find that once you start MMA you'll have to do the same. The others have given you great advice as well.

DAY 1:
PRESS
flat db bench
incline db bench
skullcrushers
OH db press
Rotator work

DAY 2
CARDIO/ABS
10 min jump rope
30 min treadmill(7 min miles)
10 min bike(heart rate 170)

ABS
hanging leg raises
double crunch
obliques


DAY 3
PULL
Dead Lift
BOR
pullups (3 sets as many as i can do)
shrugs(smith machine and db's)
various curls (one curl exercise)


DAY 4
CARDIO
same as above cardio


DAY 5
LEGS
squats
weighted lunges
good mornigs
standing calf raises (weighted)


DAY 6
CARDIO/ABS
(same as above)