Plateau busting tips wanted...

[monkeymuscle]

Hi,

I've been following the Starting Strength program by Mark Rippetoe for a few months now and am starting to stall with progress on my squat.

For those unfamiliar with it, you can see a pretty good write up here: http://forum.bodybuilding.com/showthread.php?t=712752.

I'm doing it basically as follows, working out three times a week and alternating each workout:

Workout A:

3x5 Squats

3x5 Bench Press

1x5 Deadlift

2xF Dips

Workout B:

3x5 Squats

3x5 Overhead Press

3x5 "Pendlay" Rows

2xF Chinups

Where "F" = to failure.

I've been tooling around in gyms for a while but was never consistent and didn't use to squat at all. My current 5-rep lifts are not very impressive and I've been stuck with my squat for a couple weeks now.

Squat: 90kg

Bench: 77.5kg

Deads: 125kg

OHP: 45kg

Pendlays: 80kg

My own stats are:

Height: 185cm

Weight: 90kg

Age: 30

Any advice would be appreciated.

Cheers!

[Mr_Krabs]

Low wieght/High rep and 10 second reps (5 sec down 5 up) bust me off my last squat plateau :nod:

[Optimass]

Low wieght/High rep and 10 second reps (5 sec down 5 up) bust me off my last squat plateau :nod:

Agree - I use high rep routines to break plateaus - it has gotten the quickest responce over the years. Only takes one week to do it generally.

[monkeymuscle]

Low wieght/High rep and 10 second reps (5 sec down 5 up) bust me off my last squat plateau :nod:

Those are two different strategies, right?

Or do you do the high reps very slowly? Because that sounds like it would be rather tiresome...

And what sort of range do you mean by high rep?

Considering I'm currently doing 3x5, should I aim for 3x10, 3x20, 1x20, 5x10?

Cheers!

[goinhard]

Eat more.

Then, knock 10kg off the squats and add 2.5kg each week till you plateau again.

Alternatively, do the inverse, 5x3 squats with max weight for a few weeks then go back to 3x5.

[matt.be]

How long has it been since you've had a week away from the gym?

[Old Bull]

Eat more

Weight up Squats Up

Alternatively, do the inverse, 5x3 squats with max weight for a few weeks then go back to 3x5.

:clap: :clap: :clap: :clap: :clap: :clap: :clap:

Vary your stance Wide, Medium, Close find the one that feels the strongest.

[SoaringSwine]

Yup as the others have said drop the weight back and work back up. If you do this a few times and can't get past your plateau then it's time to move on to an intermediate programme.

Also, your form may not be as perfect as it could be. Try to get some feedback from someone experienced, getting a video up could help ya .

[Mr_Krabs]

Those are two different strategies, right?

Or do you do the high reps very slowly? Because that sounds like it would be rather tiresome...

And what sort of range do you mean by high rep?

Kind of two methods along the same strategy, for the high reps I would say drop the wieght maybe 20-30 kg maybe even 40 kg and try bust out 15-20 reps.

For the 10 second reps, youll know what weight to use after the first attempt, these are rediculously hard. Using a fluid motion to get about 10 reps youll be squating constantly for almost 2 minutes no that will get you sweating good! (these make even just the 20kg bar feel like 100kg by the last rep) :grin:

[Hone]

cheque drops work for me

[xen]

Rip says to take a break then deload the bar and build up again. But I can't believe you can't add 2.5kgs to that bar and squat it! Go have a coffee, man up and get it done lol.

If I ever plateau I'm going to give this a go: Progressive Movement Training. http://www.dragondoor.com/articler/mode3/296/

Looks like an easy and unconventional way to add a crap load of weight to the bar.

[monkeymuscle]

Thanks for the ideas.

I took off Wednesday's workout and am going to try dropping weights, upping reps tonight.

And I should really try to dial in on my diet. I don't think I've been getting enough calories lately.

We'll see how that goes...

[nemesis]

how has the new routine been working for you?

I just started my new routine last night with lower weight and higher reps. I did triceps and can honestly say I got a better workout and pump than I have felt for a while.

[monkeymuscle]

I've been a bit slack the last couple of weeks, which might let my muscles recuperate a little and help with my plateau (at least that's what I tell myself). :oops:

I've been doing exactly the same routine I outlined originally, but with 3 sets of 10, rather than 3 sets of 5. I dropped my weights down to 2/3rds of my plateaud maximums and have been performing them with more intensity, seeing as I don't need to rest as much after each set. I should be able to add weight fairly regularly for a little while now with this routine, then I'll see how I go when I switch back.

But, man! Higher reps really are a different ball-game! :shock:

It's been good to dial in on my form a little bit where needed but, geeze the ache you get at the end of a long set is so different to that from a short, heavy one. I can't remember the last time I got a good pump like this...

If this doesn't shock my muscles into growing, I don't know what will!

[nemesis]

I've been a bit slack the last couple of weeks, which might let my muscles recuperate a little and help with my plateau (at least that's what I tell myself). :oops:

I've been doing exactly the same routine I outlined originally, but with 3 sets of 10, rather than 3 sets of 5. I dropped my weights down to 2/3rds of my plateaud maximums and have been performing them with more intensity, seeing as I don't need to rest as much after each set. I should be able to add weight fairly regularly for a little while now with this routine, then I'll see how I go when I switch back.

But, man! Higher reps really are a different ball-game! :shock:

It's been good to dial in on my form a little bit where needed but, geeze the ache you get at the end of a long set is so different to that from a short, heavy one. I can't remember the last time I got a good pump like this...

If this doesn't shock my muscles into growing, I don't know what will!

hahaha yeah it's mean huh? I love it to be honest! I aint very strong (still suffering from the broken shoulders and elbows) so high weight was almost limiting, but high rep it all about staminar and pain blocking. It's also exposed some extra weak points I didn't notice before, like my delts needing more isolation work to help my standing curls. Didn't notice before cos my arms gave out and failed lifting heavy long before the delts.

Your right about the pumps too, my forearms are rivaling popeye after a workout now.

[monkeymuscle]

Yup, I'm really enjoying the change up to my routine...

I think I was getting bored with the old 3x5 and just didn't realise it. Plus the stall in weight lifted made it less enjoyable.

I'm interested to see how much I can improve using the new routine.

Good to know I'm not the only one suffering through it, though.

[jimjim83]

Mix it up would be my best advise. When I stall Ill chance speed, reps, exercise. Keeps the muscles guessing. You'll feel it the next day once you've shocked the muscles.

[severe]

How long has it been since you've had a week away from the gym?

That was my first thought too. Week off, then take up some of the alternatives mentioned.

A week off every 6 months works wonders, even if it does make you feel dirty for not training. 8)