gains are stopping

[codykville]

I've really hit a pleatu lately. I've tried changing from high weight low reps to low weight high reps but not really helping. I'm mean i went from 225lbsx5 on bench to 135lbsx20. whats a better way to do this

[Atheimetal]

Switch exercises. Do dumbbells, incorporate incline / decline presses and dips if you don't already. Do free weight flyes. Make sure your front delts and triceps aren't the reason you're struggling, make sure they both also get adequate workouts.

[quickups]

Have long have you been working out without a deload or resting for a week? I suggest deloading or resting for a week if you haven't had any breaks for 8-10 weeks.

Also check you diet, if you are eating enough, it is probably CNS fatigue.

[Atheimetal]

Have long have you been working out without a deload or resting for a week? I suggest deloading or resting for a week if you haven't had any breaks for 8-10 weeks.

Also check you diet, if you are eating enough, it is probably CNS fatigue.

Eh, that seems a little soon for a break. I personally don't take one any less than 12 - 14 weeks. Also, we'd have to know his entire routine to determine if CNS fatigue would be a factor.. something tells me that it's not.

[stracin]

what type of frequency are you hitting your muscles with?

[danstjohn]

Alot of people have different experiences regarding the deload. I seem to make pretty consistant gains in strength when I take 3-4 days off after going 5-6 days a week for 4-5 weeks. I tend to be a gym rat and don't always follow that but my body responds better to a good amount of rest. Some people can workout 6 days a week for 4 months and always get nice gains. It just really depends. Varying your workout can also do wonders. Try switching to db's and incoorperating different exercises for a change.

[codykville]

OK here's a general break down of my work out. I work construction so my days vary but i usually make it in about 4 days a week and just rotate through my routine.

Day1 Chest and Arms

For 2 weeks I do BB bench, incline, and decline the next 2 weeks i switch to dumbell

On weeks I do BB work outs i do my flys with dumbells and on DB weeks i use the cross over machine.

For my arm's I do preacher curl's, front curl's, french press and hanging dips for 2 weeks on the other 2 weeks i use that thing you put around your neck and rest your elbows on with DB's, and hammer curls

those are my biggest plateu areas my shoukders and back i do basicaly the same thing switching every 2 weeks between BB and DB

I've been at it pretty steady since late October and have taken a week off twice once around new years and once about 3 weeks ago.

I don't know if that helps you any but if it does let me know what i can do. thanks

[stracin]

are you only hitting your muscle groups once a week?

[DJAuto]

Switch something up. This could be your training methods, diet or even sleeping patterns. Your body has adapted to the tension being placed on it, and you need to shock it by changing something around.

[SDFlip]

I've really hit a pleatu lately. I've tried changing from high weight low reps to low weight high reps but not really helping. I'm mean i went from 225lbsx5 on bench to 135lbsx20. whats a better way to do this

i don't see where you've hit a "plateau"?

so you did 225*5, and now 135*20...... have you tested yourself on 225 since?

[Defiant1]

OK here's a general break down of my work out. I work construction so my days vary but i usually make it in about 4 days a week and just rotate through my routine.

Day1 Chest and Arms

For 2 weeks I do BB bench, incline, and decline the next 2 weeks i switch to dumbell

On weeks I do BB work outs i do my flys with dumbells and on DB weeks i use the cross over machine.

For my arm's I do preacher curl's, front curl's, french press and hanging dips for 2 weeks on the other 2 weeks i use that thing you put around your neck and rest your elbows on with DB's, and hammer curls

those are my biggest plateu areas my shoukders and back i do basicaly the same thing switching every 2 weeks between BB and DB

I've been at it pretty steady since late October and have taken a week off twice once around new years and once about 3 weeks ago.

I don't know if that helps you any but if it does let me know what i can do. thanks

Try backing off.

Cut your sets in half and add an extra rest day. If you have to skip into the next week to complete your body, do it.

Do this for 2-3 weeks. When the urge to do your old frequency comes back (you want to do more again) go back to the old routine.

[codykville]

the 135 x 20 was to break my routine up after a few weeks i went back to 225 with the same results. the 225 x 5 has been my rep max for about 5 weeks now