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  1. #1
    Registered User benpmdg3's Avatar
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    8 weeks progress then plateau! What to do next?

    Hi;

    I finally started working out with a ~good program.

    First 2 weeks a ton of pain since I was away from it for years.

    From week 2 I started to notice a huge shift in my body and strength.

    Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

    Until about 8 weeks. Then things started to slow down.

    I don't see a change in my shape anymore and some muscles seem to go a bit smaller again.

    What is going on?

    -------------------------
    I am 184 cm and 71 kg
    That's 6 ft and a56 lb

    Average day food:

    3 eggs
    50 gr protein powder
    3 glasses of milk
    200 gr meat
    2 bananas
    100 gr yogurt
    rice
    pasta
    a lot of water

    -------------------------
    I do 3 days work out, 2 days rest

    Day 1
    Chest, triceps 8 moves 3 sets each

    Day 2
    Legs & Shoulders 8 moves 3 sets each

    Day 3
    Bak, lats 8 moves 3 sets each

    Thanks
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  2. #2
    Registered User paulinkansas's Avatar
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    Progression isn't linear. Although you can program linear progression in your program, the progression is achieved at a slower rate the further along you go. Economists call it "Flattening of the curve".
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  3. #3
    Registered User WolfRose7's Avatar
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    8 weeks is solid for a block.

    I'd suggest changing minor things now, swapping similar movements for slightly different ones, minor tweaks in rep ranges etc. Then run until stall again.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by WolfRose7 View Post
    8 weeks is solid for a block.

    I'd suggest changing minor things now, swapping similar movements for slightly different ones, minor tweaks in rep ranges etc. Then run until stall again.
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  5. #5
    Registered User benpmdg3's Avatar
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    Originally Posted by WolfRose7 View Post
    8 weeks is solid for a block.

    I'd suggest changing minor things now, swapping similar movements for slightly different ones, minor tweaks in rep ranges etc. Then run until stall again.
    Thanks. Is the amount of food I eat enough?
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    Registered User paulinkansas's Avatar
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    Originally Posted by benpmdg3 View Post
    Thanks. Is the amount of food I eat enough?
    Yes, you are getting enough protein.
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  7. #7
    Registered User benpmdg3's Avatar
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    Originally Posted by paulinkansas View Post
    Yes, you are getting enough protein.
    Thanks for your replies.

    I spoke to a trainer here, the dude said you must take 7 days off then do muscle confusion by mixing exercises.

    For example for bench press:

    Warm-up
    1 set of 50% power 12 reps
    1 set of 80% power 8 reps
    1 set of 90% power 1 reps
    Last set 20% power 50 reps
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    Originally Posted by benpmdg3 View Post
    Thanks for your replies.

    I spoke to a trainer here, the dude said you must take 7 days off then do muscle confusion by mixing exercises.

    For example for bench press:

    Warm-up
    1 set of 50% power 12 reps
    1 set of 80% power 8 reps
    1 set of 90% power 1 reps
    Last set 20% power 50 reps
    Hmm, seems a tad random

    Variety is a component of programming... but it's not everything, especially not if you are a relative novice to training.

    You might do better using one of the routines we have here in the sticky threads. We all know these well so can support you if you do them.
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  9. #9
    Registered User WolfRose7's Avatar
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    Originally Posted by benpmdg3 View Post
    Thanks for your replies.

    I spoke to a trainer here, the dude said you must take 7 days off then do muscle confusion by mixing exercises.

    For example for bench press:

    Warm-up
    1 set of 50% power 12 reps
    1 set of 80% power 8 reps
    1 set of 90% power 1 reps
    Last set 20% power 50 reps
    I'd advise never speaking to that trainer again
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