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Thread: Progression

  1. #1
    Registered User meloncap78's Avatar
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    Progression

    Any tips on how to progress in a lift when the same weight and reps feel just as heavy and grueling as the week before and the week before that and so on?
    Keep going....

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    I love my power hour MrCarrot's Avatar
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    Originally Posted by meloncap78 View Post
    Any tips on how to progress in a lift when the same weight and reps feel just as heavy and grueling as the week before and the week before that and so on?
    Lol I would like to know the answer to this too. I heard one solution is to eat more. So my question is how to progress in a lift when the same weight and reps feel just as heavy and grueling as the week before and the week before that, even when eating more.

    I know there is deloading, extra rest, lighter weight and more reps, etc. I've done all those things though and cannot increase my squat or pull ups at present.
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    based on this:

    Originally Posted by meloncap78 View Post
    Keep going....

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    ...and your avi,

    I would say your journey is over. Ok, seriously, fairly strong stats you have. We cannot grow indefinitely. What worked for me is bulking on a CKD, all those crazy supercompensation and carb load stuff does work to some degree. Also, some basic supps do work at this point, no matter who says what about supps, when you are hovering at the top of your limit, you can go quite a bit further with simple addition of creatine, leucine, glutamine multi's etc. The trouble with all these basic supps is that they do not work until you reach your genetic potential, while you are still capable of building muscle on your own. Thus this spark the controversy whether they work or not. They do give me a consistent and measurable progress. Another way of going further is to up the total volume and intensity. It may sound crazy, but I grew through long lasting plateau by switching to two workouts a day and adopting 20-rep scheme on all lifts. Keep in mind, I was 47 at the time, before you say something. Sometimes reaching 600 reps a week for a specific muscle group. Yet another totally crazy concept is simple - eat more. I went a little further still, though gained loads of fat. I am 5'10" and at the height of my stats I was 218#. Now, the trouble with all those little tweaks is that you will be rolling back to were you are now as soon as you switch them off. Those gains are hardly "keepable".

    Now, there is something else I recall. You can deload and approach your those stubborn weihts again a month or two later and accidentally find yourself breaking through to new highs.

    I remember walking through marble statues in Louvre, with greek gods and especially that Borghese Gladiator. I knew at the time I could take my shirt off and will look close enough. And you may be in the same territory. Like I said, you have arrived.
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    Originally Posted by meloncap78 View Post
    Any tips on how to progress in a lift when the same weight and reps feel just as heavy and grueling as the week before and the week before that and so on?
    Define “a lift”.

    If it’s purely for more reps or a higher weight...I dunno.

    If it’s for muscle growth...I’ve had a lot of success with just dropping that lift for about 6 months and doing something else.

    After 6 months, I might include it In my routine again. Maybe starting with a lighter weight than before and working my way up again...or maybe the same exercise with a different rep scheme and proportionate weight.

    But if it’s just about pushing more weight...I maxed out long ago and have been on a decline ever since...so now I worry about muscle stimulation, and trying to look and feel good.

    Just food for thought/discussion, not expert advice.
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    Clearly Irrational blue9steel's Avatar
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    Originally Posted by meloncap78 View Post
    Any tips on how to progress in a lift when the same weight and reps feel just as heavy and grueling as the week before and the week before that and so on?
    The short answer is you need some form of periodization.
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    1) Try different rep range for a while.
    2) Gain weight if you aren't gaining.
    3) Sleep more if you aren't sleeping 8-9 hours per night.
    4) Put more focus into certain lifts.
    5) Maybe the same weight feels just as heavy, but perhaps you can add one rep to one set each week. That's still progress.
    6) How's your form? Is there anything that can be improved? Have you started compromising form to squeeze out reps for too long? Maybe you just need to back the hell off and work on some pause reps, speed reps, tempo reps, etc. Get the form and efficiency dialed for a while. You can try one day as usual and one day technique.

    Just a few ideas of things I've done.
    Current.....................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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    Registered User meloncap78's Avatar
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    Thank you for all of the suggestions. I may try a feload period and come back hitting each bodypart twice a week.
    Keep going....

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    Deload. If that doesn't work, introduce periodization and tweak accessories.
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    Registered User meloncap78's Avatar
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    Caught a glimpse in the mirror tonight that blew my mind. Got excited because I realized that I am finally growing. Subtle changes not noticed along the way. Kept with my bulk not afraid of a little fat and it’s finally paying off. I’m finally getting that full look I’ve been wanting. I had 2 more months attached to this bulk plan. Hopefully bodyfat doesn’t get too out of control in that time. Seems to be about .75 to 1 lb a week at 3800 right now. I’m gonna keep going.
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    Keep going....

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    I love my power hour MrCarrot's Avatar
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    Looking good as always!
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    Keep it going man!

    You already received some great advice on progression. Periodization and staying a few reps away from failure while increasing volume by a few sets got me moving when I was stalling.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Registered User gohanin's Avatar
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    good work, keep it up
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