Inquiring Mind
Well-known Member
Sometimes taking a week or 2 if you can stay away that long an not go crazy will do wonders to break plateau. Rest is critical. How is your sleep and hydration?
MESO-Rx
Anabolic Steroids
Strenght gains have ceased, what now?
- Thread starter beast117
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Sometimes taking a week or 2 if you can stay away that long an not go crazy will do wonders to break plateau. Rest is critical. How is your sleep and hydration?
Inquiring Mind
Well-known Member
Bro, you don’t need to look very far for a sold workout plan, check out Dual Factor Training in the Training Forum. It’s very challenging and well organized, and easy to follow and FREE! I honestly believe it will buy you the time you need to get into a personalized program.
Gain Train
New Member
If you are still relatively new, you can make strength gains simultaneously on your big three lifts.
Anyone beyond "newbie" will find it best to prioritize one lift at a time. For instance if you wanted to increase squat. You would structure training for a mesocycle to really prioritize squat but making sure to give enough attention to bench and deadlift inorder to make sure they don't drop off.
The same goes for hypertrophy, you should structure training to focus on bringing up a muscle group by giving it more volume and such. But ensure to give just enough work to the other areas to ensure no losses in size.
You don't exactly need a program but if you need that laid out structure, John Meadows has good programs for hypertrophy. Also, Josh Bryant has a $20 eBook on Amazon "size & strength blue print" that I found quite useful and it had multiple programs
Anyone beyond "newbie" will find it best to prioritize one lift at a time. For instance if you wanted to increase squat. You would structure training for a mesocycle to really prioritize squat but making sure to give enough attention to bench and deadlift inorder to make sure they don't drop off.
The same goes for hypertrophy, you should structure training to focus on bringing up a muscle group by giving it more volume and such. But ensure to give just enough work to the other areas to ensure no losses in size.
You don't exactly need a program but if you need that laid out structure, John Meadows has good programs for hypertrophy. Also, Josh Bryant has a $20 eBook on Amazon "size & strength blue print" that I found quite useful and it had multiple programs
Your squat looks weak in comparison to your other lifts, but as already said you need a program. So decide on what you really want (just strength, just muscle, or some of both) and then find a program that suits.
Then start a training diary. Note down every set rep and weight, and each week you can then try and do more (more reps or more weight or perhaps both).
Then eat more, you are not so heavy for your height, so you probably need to add some weight to help up your lifts. It isn't exactly linear, but add 20 pounds of muscle (not flab, solid gains) and I am certain you will be stronger across the board.
Without knowing exactly what you want to achieve, my basic advice would be to stick to basic compound movements with a few muscle specifics thrown in, and eat big, lots of meat, some carbs (unprocessed as possible) and if you are eating right you probably don't need to count fat too much. Then throw in a couple of decent shakes each day, a good multi vit and you are good to go.
Then start a training diary. Note down every set rep and weight, and each week you can then try and do more (more reps or more weight or perhaps both).
Then eat more, you are not so heavy for your height, so you probably need to add some weight to help up your lifts. It isn't exactly linear, but add 20 pounds of muscle (not flab, solid gains) and I am certain you will be stronger across the board.
Without knowing exactly what you want to achieve, my basic advice would be to stick to basic compound movements with a few muscle specifics thrown in, and eat big, lots of meat, some carbs (unprocessed as possible) and if you are eating right you probably don't need to count fat too much. Then throw in a couple of decent shakes each day, a good multi vit and you are good to go.
Morefyah
Banned
You definitely can do both. There are few different guys running this program including myself and seeing good progress. @Gain Train I’m not saying it will have you squatting 700lbs like you.
Damn big dawg!! But it’s a good switch up.
Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com
The split is basically TWO power days and THREE hypertrophy days, TWO days off. The program is a great compromise for those looking to add size and strength. It’s something and you might like it?
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Cobra_Clutch69
New Member
Definitely can make gains in both departments. But if strength is the the main goal, then hypertrophy will have to take a back seat. Example if you deadlift max is 400 and you want 600-700 you will not get there focusing on hypertrophy while also giving equal attention to bench and squat.
I completely agree with @Gain Train if you want to a big squat or pull your training has to be focused on that lift while giving just enough attention to the other two lifts to maintain them.
I wrote something about this a few weeks ago. For me to get my deadlift to 750 I had to focus on it and maintain my other two lifts.
Gain Train
New Member
I'm not saying growing and increasing strength cannot be done, butttttttttt........ in most cases I find one can reap most optimal results by focusing on one goal at a time rather than possibly being spread too thin. Of course doing both is possible, although it may not be most optimal.
Morefyah
Banned
Agreed brother @FourOneDeuxFitt is doing a log and running the same program and is hitting PR left and right. I think the PHAT program is proving to be beneficial for those looking for the best of both worlds.
There is a lot of volume involved so not necessarily the best for beginners.
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