How Do I Break Through

[Cheese]

Been training srs for about 2-3 months srs now and seem to have hit the wall with maxes on everything. How to I break though to the next lvl. Just keep lifting at max or 75% with alot of reps or something else.

 

[spin]

You shouldn't even know what a wall is at 2-3 months. Sure you're not overreacting?

Define serious. What program, if any?

 

[fbmmofo]

We need some more information but I doubt you are stuck after 2/3 months on training.

Hopefully you are running a decent programme and you can just stick to that.

 

[j123]

Are you on a surplus or deficit? (Bulking calories or cutting calories).

As others have said, there needs more info for a better understanding of the situation.

Been training srs for about 2-3 months srs now and seem to have hit the wall with maxes on everything. How to I break though to the next lvl. Just keep lifting at max or 75% with alot of reps or something else.

 

[Cheese]

Ok. here is a little more info on what I have been doing.

I have been working out at house with a small bench i have and been using it for bench press and deadlifts over the last yr or so and about 2-3 months ago i joined a gym. since joining the gym I go about 4-5 days week and rotate different areas of the body to workout. I do Not have a set program on what i do each what I do each day or anything like that and know I should but my max on bench press and deadlift have stay the same and not improved since joining the gym and I work them out once a weel. I can seem to do more reps per set but when i add heavier weights they still feel too heavy. I feel stronger but like I said, I cant seem to add more weight to my lifts,mainly deadlifts amd bench.


Is my problem cause because I am not running a program and just bouncing around at the gym. Here is what my basic week looks like.

Typical week
Monday-Off
Tues- Back and Shoulders
Wed-Chest day
Thursay-Off
Fri- Deadlift
Sat- Legs
Sun-Cardio


Like I said I dont have a set program on how much I do and dont keep record of what I do. Not sure what other info I can add cause not really sure what I am doing but can answer any question. thanks

 

[Flash_Monsta]

Yeah, you should consider following a linear progression programme if you're looking to get stronger.
The FAQ's is loaded with information to help you.

http://forums.sherdog.com/threads/strength-power-faq-v2-0.1339105/

You could start a log and some of the regular guys might drop in and give you some advice. Good luck.

 

[Cheese]

anyone know of a good app that I could use as a log. I always have my phone on me and be easier to use than a pen and paper.

 

[j123]

Ok. here is a little more info on what I have been doing.

I have been working out at house with a small bench i have and been using it for bench press and deadlifts over the last yr or so and about 2-3 months ago i joined a gym. since joining the gym I go about 4-5 days week and rotate different areas of the body to workout. I do Not have a set program on what i do each what I do each day or anything like that and know I should but my max on bench press and deadlift have stay the same and not improved since joining the gym and I work them out once a weel. I can seem to do more reps per set but when i add heavier weights they still feel too heavy. I feel stronger but like I said, I cant seem to add more weight to my lifts,mainly deadlifts amd bench.


Is my problem cause because I am not running a program and just bouncing around at the gym. Here is what my basic week looks like.

Typical week
Monday-Off
Tues- Back and Shoulders
Wed-Chest day
Thursay-Off
Fri- Deadlift
Sat- Legs
Sun-Cardio


Like I said I dont have a set program on how much I do and dont keep record of what I do. Not sure what other info I can add cause not really sure what I am doing but can answer any question. thanks

Thats probably the issue.
No programming while winging it won't do much.

If you can add more reps, but the next weight feels too heavy means either of two things:

1) your form is bad, and you're sacrificing alot of form on more reps (eg. half reps, momentum, etc)

2) You barely hit your max rep range, and you're in a rush to hastily bump up the next weight.

eg. you're aiming for 4-6 reps on bench press with 220lbs, the 6th rep was a grinder, barely made it, breathing heavily, and you decide to bump it next week to 225-230

Start a program like 5x5 or 5/3/1, and follow it as much as you can. Your lifts should progress pretty well given you're new to this. I'd say after a year or 2, of lifting properly, things will start to slow down a bit.

If you're not doing so already, lift with good form, and be honest with yourself on the lift. If you're 1/3 squatting 315, don't put 315 down on the spreadsheet. Find the most weight you can do with good form.

anyone know of a good app that I could use as a log. I always have my phone on me and be easier to use than a pen and paper.

I don't use it, but I've heard rep count does that

 

[ironwolf]

anyone know of a good app that I could use as a log. I always have my phone on me and be easier to use than a pen and paper.

If you run strong lifts 5x5 they have a solid app.

 

[Cheese]

If you run strong lifts 5x5 they have a solid app.

Are you talking about this

http://stronglifts.com/5x5/

 

[ironwolf]

Are you talking about this

http://stronglifts.com/5x5/

Yeah man