Need some good advice on getting over plateau

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hamton5672

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Hey guys, I have been lifting for several years both alone and with a trainer. I am always conscious of using good form etc.. drink protien post workout and several time throught the day. I try to lift heavier and change up the routine. The thing is I have hit a plateau and I know that is normal, but seem to be getting bored. Any advice on getting over the plateau and bordem? My routine is usually chest and some biceps day 1. back and biceps on day 2. Shoulders on day 3 and various legs on day 4 not to much recovering from a broken leg. All are both primary and secondary excercises. ranging from 10-12 reps per set. Swim laps for about 30min 1-3times per week and that is about it. Rotate this routine through a 5-6day week. 1 day off to recover
 
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I will recommend you do the following. If you have not done so recently, take a 2 week break. Just stop lifting and stop the supplements. Let your body have a rest.
Then another great way to bust through a plateau is by switching up your training regime.
Why not try 10 x 10's for a week. (chose weights that you can normally do 20 reps with.)
10 sets, 10 reps. Sounds nuts lol, but its fun! totally throw a curve ball at your body, the high repetition will shock your body. When you go back to regular lifting again, you should hopefully have a clean slate.

One last thing that is over-looked is tempo. Are you using controlled tempo or just 1/0/1 tempo? (1 second eccentric...zero rest at top/bottom...then 1 second concentric). varying tempos is really important. It is amazing how many people do not pay attention to tempo at all.

When doing heavy lifting i do 3/0/1 tempo. So for example if I am benching:
3 seconds lowering the bar, fire it up in 1 second, and not rest before i do another rep. By focusing on the eccentric (negative) motion you can really blast your muscles.

So, give it a try.
Break
10x10's
or re-evaluate your current training (tempo)

Good luck man. :D
 
No problem man :)

its been said that the best program is the one you are NOT on.. with that in mind, keep things varied. its cool to stick with things that work for you, but take short periods of time where you are not doing them.

Hope you bust through the plateau.
 
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Try a fullbody routine if you've been training for a while using a split a high frequency plan will shock the **** out of your body. I figure you'll get some crazy DOMS.
 
Delayed onset muscle soreness. It is the (good) pain you feel usually the day after training. As you progress, you will likely see less and less DOMS. Certain supplements can lessen the amount of DOMS and speed up recovery, like glutamine. The stuff kicks ass. Especially after you take a few weeks from the gym and get back into it (DOMS usually hits you the hardest when you have been inactive and then you put stress on your muscles.)
 
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