Reached Plateau.

Polyrhythms · Post by **Polyrhythms** » Sun Jan 25, 2009 2:06 pm

Hey people, just got a few questions.
(Btw I'm 5'10, 81kg)

I've been lifting for about 7 months, and made some improvements I'm quite proud of; however, I just can't get past 81kg!
I go to the gym roughly 3 times a week, and never train more than 3 body parts in each workout.
This is what I can lift, (most of which I can't seem to get past),
Chest press - 70kg
Deadlift - 50kg
Shoulder press - 15kg each arm
Pullup assist - 40kg (very weak lats?!)

What can I try? Any help is appreciated :)
Sam

swanso5 · Post by **swanso5** » Sun Jan 25, 2009 11:47 pm

post your exact program

Polyrhythms · Post by **Polyrhythms** » Mon Jan 26, 2009 12:37 pm

Ok,
Monday, back and shoulders with 15-30mins cardio
Barbell rows 3x10, Pullups 3x15, lat pulldowns 3x10, deadlifts 3x10
Shoulder press 3x12, Barbell raises 3x10, twisting press 3x10

Tuesday, Legs and cardio
leg press 3x15, hamstings 3x15

Wednesday, rest
Thursday, rest

Friday, chest and arms
Bench press 4x10, pushups 3x15, chest press 3x10
Skullcrushers 3x8, tricep pushdowns 3x12, o/head db raises 3x10
Bicep curls w/bar 3x10 w/db 3x10

Saturday, rest

Sunday, cardio 45-60mins

I also throw in a few forearm/ trap exercises, as I'm a keen guitar player :)

Need anything else just ask, and diet is pretty good. Room for improvement though, as always.

swanso5 · Post by **swanso5** » Mon Jan 26, 2009 4:12 pm

lower your reps for the big exercises to sets of 6 - 8..also you need 3 times the leg work you do now and better exercises for them...search the waterbury method by chad waterbury

no wy work rewuired for guitar playing, tey get more then enough work grom that..if anything you should use wts to off set the guitar playing

accmc1 · Post by **accmc1** » Tue Jan 27, 2009 12:55 am

Have you been doing the same routine for 7 months?