Is it time to take a week off?

[TampaBayFL]

It's been two upper-body sessions since I've made any progress on the bench press or back exercises. However, my leg day is still going strong.

I've been sticking to my routine for maybe 6 or 7 weeks now and I don't want to stop, but I'll do whatever is best for my body.

Taking a rest period is mentioned often but it's also never fully explained.

Any advice would be appreciated.

[d218]

whats your routine look like??

[TampaBayFL]

I change the exercises up but I do an upper-body day followed by a lower-body day then a break day and repeat.

I keep bench presses and squats standard as a keep track of my progression with those exercises.

[d218]

umm hows your diet and goals/rep range?

[TampaBayFL]

I'm very proud of how I've been able to improve my diet, I've cut the crap out and I'm no longer overeating. It's not perfect by any means, but I don't think that it's what it holding me back. I read "Muscle Chow" by Gregg Avedon and that helped a lot.

My goal is general health, I want to lose some fat. Which I have been doing BTW.

My rep range is generally 8-10, with the exception of the bench press which I keep to 5.

[d218]

sounds like if you wnat to increase poundages on squats and bench you should look into madcow 5x5...its a strength program based on big lifts ie squats,bench,deadlifts,military press,rows...i dont know your experience but im on this program right now and its great

[TampaBayFL]

That's cool man I definitely want to follow a formal program when once I've milked my current one for all it's worth and I will definitely look into all of the 5x5s but I want to plateau first and I'm wondering if I'm there now and if it's a good idea to take a week off.

[d218]

i dont htink so .. just make sure you are eating and resting enough and if it stalls again maybe take a week off .. but definately look into the madcow 5x5 i think you will like it..many of us here on the forum like it as well