What do you guys do to get over a platuea(Reps of course)

[RowsbeforeHoes]

I Have Hit A major platuea and nothing has gone up for like 2 months and I'm realy frusterated. If you guys can post some tips/routines/suggestions/supps you used to ge tover a platuea, I'd be really grateful. thx

[tmb127]

change up your routine.

[shane9812]

get a pre workout supp or caffeine pills

[RowsbeforeHoes]

get a pre workout supp or caffeine pills

Already done

[tatortotajigalo]

doing workouts like this 5x a week for about a week.

http://forum.bodybuilding.com/showth...hp?t=112359381

[pm39120]

eat more and change up your routine

[DiegoR]

take a deload. dont work out for a week then hit the weight hard. I'll also superset or do some static contraction training. static training is the ****...hold lifts at strongest point for 5 to 10 seconds. for example on the bench if u rep 185 put 250 on their and lower it off the holding things and drop it 3 inches and hold for 10 seconds...good ****.

[Eunstoppable]

I'd recommend changing your routine and eating like a horse.

[RowsbeforeHoes]

what are you plateauing on? bench? squat? cutting? gaining?

Squat bench dead and military. Only thing thats going up is rows

[Stteven]

deload for a week.

[rippedaussie]

do what DiegoR said and take a week off, but in that period eat like crazy and when you hit the gym again go for high volume training, incorporate negative training and drop sets into your training

[MF89]

I didn't read anybody elses posts on here so I don't know if anybody said this but who cares; Take a week off and just let your muscles fully recover. Up your calories during that week by 500 and return to the gym STRONGER.

[the1satanfears]

You should try doing reps in a stop-pause fashion. Works pretty well for me.

[Bubbak]

eccentrics

[RowsbeforeHoes]

eccentrics

what are eccentrics?

[RowsbeforeHoes]

I didn't read anybody elses posts on here so I don't know if anybody said this but who cares; Take a week off and just let your muscles fully recover. Up your calories during that week by 500 and return to the gym STRONGER.

I think im gonna do that, thx

[Apachhe2]

deload.

[clickclickboom]

im plateau'd too. for a while now.. annoying ****

I'm on my week off but i'm still feeling like ****

[Toguro7]

What I would do is not be a bodybuilder for like 2 weeks and be a normal chump...eat w/e the hell have that bag of sun chips uve been dying to eat, a burger from mcds, w/e...

I said "normal" chump btw doesn't mean eat 5k cals at burger king


And then get back to it and hit it harder than ever...ur body gets too used to routines sometimes and needs a jump start...we're not machines

You need both consistency and change...you need to be consistent with something to get results and you need change every now and then to keep them going..

[ARB18]

Stop fapping... people seem to think it helps, i am not willing to try it but mabey u are more committed.

[7399martyn]

get a pre workout supp or caffeine pills

sups wont fix a platuea

what are eccentrics?

hard to explain, its the part of the movement where you're lowering the bar.

i.e. bench press
the eccentric contraction would be lowering the bar to your chest,
the concentric contraction would be pushing the bar off your chest.


deload for a week,
this week is my deload week because i had a platuea just like you.

[Iaskwhynot]

Things you can try:
1.increase volume
2.eat more
3.deload
4.increase intensity
5.take a week off and eat
6.try different movements
8.start using juice brah
7.pick up a crazy routine for a while (blast your bench means you bench every day for example at different intensities (pm me if you want to try that), really helped me but is NOT a longterm training program)

There are soo many things you can try

[clickclickboom]

sups wont fix a platuea



hard to explain, its the part of the movement where you're lowering the bar.

i.e. bench press
the eccentric contraction would be lowering the bar to your chest,
the concentric contraction would be pushing the bar off your chest.


deload for a week,
this week is my deload week because i had a platuea just like you.

sad thing for me I dont think a week is enough.

[1111111111111111111111111111]

Change reps.

[QbanFighter]

Take a week off with low cardio and while resting eat alot of protein. Then eat alot of carbs on the day before working out for the first time , but while resting look up the best exercises for the muscles your trying to hit to confuse your muscles by doing many different workouts and what ever exercise worksout better for you then stick to that one for some time after you've done for about a month to two monhs of muscle confusion . Also look up Muscle confusion.

[-=_Blaze_=-]

like everyone said, deload, eat more, sleep more, then come back ready for war

[LukeN.Good]

Things you can try:
1.increase volume
2.eat more
3.deload
4.increase intensity
5.take a week off and eat
6.try different movements
8.start using juice brah
7.pick up a crazy routine for a while (blast your bench means you bench every day for example at different intensities (pm me if you want to try that), really helped me but is NOT a longterm training program)

There are soo many things you can try

eat more and change up your routine

Good advice.

Muscles adapt to the most efficient way to carry out a task (and inherently don't develop as much). Changing your routine or simply adding more weight is generally the first step to new growth and a lot of times it's all you really need to do.

[T0PD0G]

Things you can try:
1.increase volume
2.eat more
3.deload
4.increase intensity
5.take a week off and eat
6.try different movements
8.start using juice brah
7.pick up a crazy routine for a while (blast your bench means you bench every day for example at different intensities (pm me if you want to try that), really helped me but is NOT a longterm training program)

There are soo many things you can try

This

[OnMyWhey]

Things you can try:
1.increase volume
2.eat more
3.deload
4.increase intensity
5.take a week off and eat
6.try different movements
8.start using juice brah
7.pick up a crazy routine for a while (blast your bench means you bench every day for example at different intensities (pm me if you want to try that), really helped me but is NOT a longterm training program)

There are soo many things you can try

i like how 8 comes b4 7 lol

[bdub92]

If your just plateuing and not decreasing in strength deloading probably wouldnt help much. Try to change up your routine first and foremost, make sure ur eating enough, try shock routines, or implement things like rest-pauses and strip sets.