Weight Training Plateau

[gunninlinguist]

This is interesting. As a kid I was constantly doing pressups and could never do more than 30. I was always wondering how I could have gotten more, at the time thinking of going off and doing some other exercise to make myself stronger at that particular one wouldn't have much sense. Looking back if I'd done dips and shoulder presses I prob would have gotten more later. Guess thats the way it goes in weigh training, life in general even...

[gunninlinguist]

I'm 23, 6"3 and can't improve on a 60 kg bench press. Its demoralising seeing smaller dudes lifting twice as much as me. Its because I have a slender build, long arms, weak wrists. Funny thing is when I started going to the gym at 18 doing just machines I improved really quick, and was lifting more on them than anyone I could even dudes much blockier than me, on pullbacks, pulldowns, butterflies etc. But every time I try to switch to frees I can't do anything. I'm pissweak at them. Any ideas?

[AmericanGMS]

to stop the plateu just raise the weight up than your muscle will have to get used to that certain weight

[pawnshopr]

I fucking hate platues

[ThePeternumber1]

wtf..talk talk talk.. that all he doés,,, it dosent have big muscel mass.. the onley thing big on the dude is his NOSE!! and it is HUGE

[AceofDlamonds]

@ThePeternumber1

if you seen his skinny pictures you might change your mind......skinny people like me have a much harder time gaining muscle mass.......and of course it's gonna be damn near impossible to become HUGE from skinny. Usually only genetically favorable or "normal" thick people can do that.

[iceddust69]

nice chest

[juttstouder]

Very due able!! I'm weighing 170ish putting up 325!! Give you my word all natural! I could put this 225 on flat for about 12x so he better be able to lift this!!

[Shveti]

You lift that weight at the beginning as if it the plates were hollow :)

[msp663]

HAHAHAHAHAHA. 20 reps of 225 on the incline my ass!!! this guy is a fraud

[MrRVRYAN]

Mate, it's 225 pounds (4x20kg weights plus bar), not kgs. That is very do-able, particularly for a pt like Vince

[msp663]

People tend to generally put up far more weight on flat rather than incline bench. If Vince actually inclines 225 lbs. x 20 than his max on the incline is something around 405. That would mean his max flat bench would be somewhere close to 450. So yes, Vince is lying to you and everyone else who watched this video.

[starbladexd]

question,I do 3 sepret sets per muscle....saaaaay I was doing biceps, and I did curls,hamers,and 21s... do i change out "one" of thouse or change the WHOLE routine it self (all 3) thanks

[zerk54]

Never hit a plateau again, huh?

That's quite a claim.

[Reaper6207]

My football coach had my team do the same thing. We would switch up workout routines every two weeks. Go from front squats to box squats to lunges and bench press to dumbell press and even to regular old pushups. Stuff does work and maxes are always broken this way.

[sniperboy102]

i set up 4 workouts so i dont do the same movement evry other day, could my body eventually get used to these exercises ?

[jimmy1deen]

after the 4 weeks, change it up for the next four weeks... (example) instead of say, flat bench, incline, decline, flat flys, do... cable crossover, incline flys, decline dumbbell, and flat dumbbell, and maybe set up a third month, and then switch between the three and you should continue to not be used to it... also, I fond, just changing what day I do it, or whether I do it first or last changes it a little, because my body got used to a set thing I did without thinking.

[googledoo24]

so we should change exercices like every 2-3 workouts.. how am i suposed to make gains on an exercice if i keep changing it. I mean if i keep the same exercice for 6 weeks, but i add 5 pounds more each week isnt that better ?

[marxistsoldier]

u should train in cycles

4 weeks heavy

1 week transfer

4 week high rep

1 week transer

4 week heavy

[googledoo24]

wat do u mean buy 2 week trasfer?

[tininabin]

That's the idea, sooner or later you will plateau and this is where you will want to change things up. If you can perpetually increase your weight each week without plateau, go compete as a power lifter. Chances are you're not lifting enough to start with.

[ThoughtPatterns]

Those are bumper plates, that's not 225lbs he's benching.

[Jonskiiih]

He has collected all the good tips together. ;)

[samurai51ny]

Vince - great advice !! It has worked for me. For you complainers - upload a video and lets see if you look and perform as good as Vince - it is always easy to make negative comments - put up or shut up

[RYUS0069]

헬스 는 좋은 운동 이 못된다The health the good motion is incomplete and is

[jimmy1deen]

dude, full range of movement... your not going down far enough... by the way, going from Flat bench to Incline, or Decline bench wont get you ever a plateau changing the reps and weight used... or just taking some time off is the best way to do it

[scotttealey]

This method has worked well for me too, that is changing the weight and reps, but he has a point. When you strenthen the support muscles (like deltoids, triceps, and pectorals) separately (Flies/Pec Deck, French Press, etc.) it helps them gain a strength of their own, and increase the overall strength of the combined effort to incress over core exercizes (via. the bench press). Just an experience I've had from the Bigger Faster Stronger & Wofford Programs.

[jimmy1deen]

that sounds reasonable.. I have placed my own workouts together.. the night before, or a week before.. and in 2 months went form benching 115 pounds to 185 pounds.... and no, I dont you steroids

[scotttealey]

Awesome, that's exellent gain. Yeah I'm not a fan of steroids or suppliments in general; all natural. I'm at 360 lbs w/ Bench, and haven't done an incline max yet, but I during my 10-8-6 rep workout I get 290-295-300 as of last week. Looking forward to passing that Monday!

[jimmy1deen]

good job man... my Brother bought me some protein... friggan expensive crap, so I kind of have to use it :D and I am using some hydroxy cut to lose some weight... it actually works

[krb0123]

no one asked u what u bench

[1nate87]

what a hater krb0123 is

[krb0123]

what a faggot 1nate87 is

[1nate87]

comeback of the day

[krb0123]

fag of the day

[1nate87]

ur still just a hater/keyboard warrior, nothing could be more pathetic

[krb0123]

mmmk foool

[viper909909]

taking time off didnt work for me... i hit a biceps plateau so i skipped a week and when i came back i was as strong but definately not stronger, and my biceps shrank a lil... so i dunno if i did something during my one week off that caused a problem, but taking time off didnt work for me...

[jimmy1deen]

did you do any cardio or anything? cause doing cardio along with weight training for strength cancels themselves out... you still lose weight or whatever, but anything you do for your muscles is stopped... or maybe you werent eating enough to maintain the muscle mass (apples) while you were doing nothing and they ended up eating themselves for energy

[viper909909]

good questions, u seem like u really know what ur talking about when it comes to weight training ;). i didnt do much cardio, but come to think of it my nutrition was probably too low in protein so that may have been the problem

[jimmy1deen]

ya, that may be the issue, you should be eating more meat then most people while you work out, protien powder things helped me for a while... then I ran out and have no money (at the moment) to buy more, hahaha.

[entheoenthused]

you have no clue jimmy1deen. cardio is fine as long as it's not excessive, it actually can help with muscle density and tone. While cutting strength gains are possible since it's neurological, mass gains however generally don't happen without plenty of cals.

[Jonskiiih]

Ooh, thank you Vince! That will help! =)

[blaze909]

yep. in orther words, symmetry!