Good idea?

[Raymond63]

Ive been doing Ivysaur 4-4-8 as a novice program which had linear progression and i stalled out as i reached my maximum lifts. The routine is basically just compound lifts with either sometimes barbell rows or chin ups. My physique is poor so I was thinking changing it to another program like ICF 5x5 which is another beginners program which includes linear progression. Is this a good idea for me?

[cornman99]

Did all your lifts stall out while on a bulk?

[Raymond63]

Did all your lifts stall out while on a bulk?

Yes it did. But I made some nice strength gains. 55kg bench to 75kg. Squat 90kg to 110. Deadlift 110kg to 125kg.

[rsid97]

Yes it did.

Ugh, no they didn't. I suggest you go back and read the last thread that you started -

https://forum.bodybuilding.com/showt...1&p=1563728191

As we pointed you, you have merely reached the peak point of linear progression. A program doesn't "end' nor does it classify as stalling and requiring a new program when you've never done a single reset. To repeat myself - do a bunch of re-sets before considering swapping programs.

If you're swapping programs you're going to have to do a reset anyways and those series of events are going to bring your numbers up - which is something you could have done without changing programs.

[Raymond63]

Ugh, no they didn't. I suggest you go back and read the last thread that you started -


As we pointed you, you have merely reached the peak point of linear progression. A program doesn't "end' nor does it classify as stalling and requiring a new program when you've never done a single reset. To repeat myself - do a bunch of re-sets before considering swapping programs.

If you're swapping programs you're going to have to do a reset anyways and those series of events are going to bring your numbers up - which is something you could have done without changing programs.

What do you mean by re-sets? If i can just bench 70x4 as my very best is that you would want me to do from now and to stick to that?

[rsid97]

What do you mean by re-sets? If i can just bench 70x4 as my very best is that you would want me to do from now and to stick to that?

To quote from the last thread which had all the answers -

How many times have you resetted the weight during this period ?(cutting back by about 15% and then building back up).

I would honestly just reset your lifts by 10-15% and try to progress again. That's certainly an option.

Reduce the weight by 15%, follow the program's progression scheme back up, try to get past where you previously got stuck.

[Raymond63]

To quote from the last thread which had all the answers -





Reduce the weight by 15%, follow the program's progression scheme back up, try to get past where you previously got stuck.

So reduce weight by 15% from the weight you cant do then the next time you do the workout increase the weight by the progression rate? What if you cant do it the next time you workout (when you go for the new PR) do you just deload again?

[rsid97]

So reduce weight by 15% from the weight you cant do then the next time you do the workout increase the weight by the progression rate? What if you cant do it the next time you workout (when you go for the new PR) do you just deload again?

I'd say 15% off of what you can do. So if you got through 100kg but failed on 102.5kg then take 15% off of 100. Shouldn't make a huge difference. And yes, follow through with whatever is the progression scheme that the program calls for.

Theoretically speaking, if you've hit a plateau on all your compounds, then at least some of them are going to start improving again after the reset (of course you'll have to focus on technique and all that during the build up). Whether or not you need another reset depends on how the program is going as a whole, but if some lifts improve while others don't, I'd say reset again on just the lifts that didn't improve.

[OldFartTom]

If you can bench 70*4 then start benching at 60kg instead and work back up in a linear manner following the program as before. With luck, eating and effort you'll get past 70, maybe 72.5 or 75? (wait and see). If you fail on the new weight (or even just on the same weight again) two sessions in a row, don't panic.. just take off 15% and try it all over again (concentrate on form)

Two steps back, three steps forwards, two steps back, three steps forwards, repeat!

Now you are outside your "honeymoon", this is how linear programs are going to work from now onwards. You have moved up into the late-novice phase of your training, and these are your new tactics.

Enjoy...