Breaking growth plateaus...

[bodybuilder805]

Ok yea. I will throw in another 1000 cals per day. I will also go heavier on my sets. I was doing the 4-rep scheme (4x4 + 4x8-12 + 4x15). That was pretty intense with all those sets taken to failure. Or should i go harder than that?

Do this and you will grow bro. Just keep pushing everyday is different. Some days you will be stronger then others. Push to fail, lift as heavy as you can.

 

[bodybuilder805]

I completely agree with this, I also hate hearing I can't grow... I'm a slow gainer. I was skinny as fuck when I started out, my forearms are bigger than my biceps were hahahaha. The only way to grow is to eat, I get up every night at 2am to eat then at 530 so I can eat before I get ready for work. If you want it bad enough you will get there, all the gear in the world will do nothing for the guy that don't want to push himself.

Anyone who has been in the game long enough knows it comes down to food. We do what it takes and out physiques show it. Very well said bro.

 

[RaveHead]

Bulking, how does the macro ratio 30% protein, 40% carbs, 30% fat sound? Based on 5000 cals.

 

[ChaseTheYoke]

Look into periodization.

Maybe try 70-80% one rep max on bigger lifts like close-grip bench press, heavy bb curl. Take 4 minutes rest between sets. Do this for at least 4 weeks and TRACK your progress. How can you know if you're in a rut if you don't track your workouts.

70-80% of 1RM should put you in the 3-6 range. If you hit 6 on your first set. Go up 5lbs the next week. If I were still moving up by the end of four weeks I would stick with it til I stall. Then Deload for a week (15-20 reps) then change it up to whatever.

 

[ChaseTheYoke]

Bulking, how does the macro ratio 30% protein, 40% carbs, 30% fat sound? Based on 5000 cals.

Try 1g protein per lb
2g carbs per lb
.4g fat per lb

Ride that to 15% bf then cut to ~10% and so forth.

Just what works for me bro.

 

[RaveHead]

I just finished a 10 day deload. 70-80% 1rm is the 7-12 rep range. 3-6 reps is a 85-90%.

Thanks for the tips big bro. Appreciate it.

 

[ChaseTheYoke]

I just finished a 10 day deload. 70-80% 1rm is the 7-12 rep range. 3-6 reps is a 85-90%.

Thanks for the tips big bro. Appreciate it.

If you're pretty close to your genetic potential you can look into "Beyond Bigger, Leaner, Stronger" by Michael Mathews.

It talks a lot about periodization and pin-pointing improvements in your physique. It's less than $10 for the Kindle version. All of his statements are cited with various scientific studies (they aren't just his opinions).

 

[RaveHead]

Kool. Will look into it. Did you ever run micro cycles? Using a different rep scheme every week for a month then repeating?

 

[ChaseTheYoke]

Kool. Will look into it. Did you ever run micro cycles? Using a different rep scheme every week for a month then repeating?

I'm currently doing a "power-building" program that is three phases.

Hypertrophy 10 reps 2 minute rest
Strength 3-5 reps 4 minutes rest
Deload week
Power 3 rep 4-7 minutes rest for 3 weeks
Deload
Power for 3 more weeks

I do speed work every week with incline.
80% 1RM with slow negative, pause, explode with force of 1RM (3 reps, 6 sets) Really fatiguing.

 

[RaveHead]

Yes. Power building. That's it. I have been using basically a combination of first a 5x5 followed by a 10x10 in same workout to hit slow and fast twitch fibers effectively.

During your 3 rep power workouts are the sets all to failure or with one left in the tank?

 

[ChaseTheYoke]

Supposed to be 3RM. When you successfully hit 3 you go up 5 lbs until you can get that 3 times.

You don't have to get 3 each set.
Might do something like:
3, 3, 2, 2, 1, 1
You still go up 5 lbs the next week because you got 3 on the first set.

 

[RaveHead]

What is a good tempo to use when working on power at 3-5 reps?

 

[freestanding]

Hey man man ,if your getting stronger I guarantee your growing. Maybe not as fast as you'd like but it's happening. It's kinda like a 401 k program, it might not feel like it's not growing, next thing you know shit,dam ,fuck ,BAM .

 

[RaveHead]

Yeah i need to practice patience. I just never plateaued before and i refuse to stay there longer than i have to.

 

[4Drago]

everyone's body responds differently. what pumps your arms like crazy? Pump those guns more often. At the end of chest and shoulders...Pump them full of blood with hammers while your burning your tris. pump them on leg day. my arms were stuck at 17.5 and this worked for me. basically listen to your body then scream at it when you talk back.

 

[RaveHead]

Yeah i recently started the FST-7 training. Damn it's brutal but damn it feels great. Speaking about pump. I can't even bend my arm for an hour after. So yeah. I will beat my stubborn arms into submission.

 

[4Drago]

Ya I love it when I can't scratch my nose

 

[naturalkon]

Sometimes a little rest will do wonders. Take a little break from lifting. Your probably mentally burnt out. That's where I am right now at least. it's easy to get caught up in going everyday.

 

[RaveHead]

I recently came back from a 10 day deload. No work at all for 10 days. I don't know how often i want to do that though. Maybe every couple months? I usually take two days off per week.

 

[naturalkon]

Well if that's the cause watch some Dorian Yates training videos, eat some food, and up the intensity.