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Anonymous
so /fit. I've been consistently working out for about a year +8 months now. Primarily weight training, as I've always been in good cardio shape. Emphasis on strength, size is secondary.

Genetically, I'm of the long and lean build. All the men in my family have been that way going back multiple generations. I don't want to be huge either, but for my frame I'd like to be in peak physical shape. Started at 6'1, 155lbs. Now I'm at 175-180.

I spent maybe 2 months getting myself into it, then began heavy free weight lifting. Made sure to eat some protein and carbs before a workout and had a protein shake followed by a full meal afterward. Over the course of the year, I gained about 10-12lbs in muscle.
The last 8 months or so, I've been incorporating complex lifts....deadlifts, squats, power cleans...etc. Maybe gained another 2-5 lbs give or take as a result.

Now I've hit one hell of a plateau. For example, I can bench about 185-190, 210-215 1-2 rep max, but I quite LITERALLY cannot lift anymore weight. This goes for all excersizes. I've hit what seems to be an impassable max.

Barring steroids, any ideas/tips?

Genetically, I'm of hte long and lean build. All the men in my family have been that way going b
>> Anonymous
Heavy compound lifts and trying to move up every workout is a beginner's program. Now that you've hit a plateau, you need to move to an intermediate one.

You need to start utilizing peroidization. Basically instead of making goals workout by workout, you need to make longer term goals, and give yourself more rest. You can either do a bodybuilding split, or do something like two light weeks while your body repairs, then a heavy week where you try to set new PRs.
>> Anonymous
eat more
>> Anonymous
i disagree, i think he can still make gains.
write what you did your last workout. sets and reps and weight
>> ZC !ZcFit7DWNs
Research the Westside style split and periodization, like>>182491said.

As far as your bench press goes, power-wise it's really not a chest movement. Work your triceps more, MUCH more, with heavy close-grip bench presses and overhead presses, as well as weighted dips.

Also look into the powerlifting bench press position, which changes it from a long-ROM chest exercise, to a tricep and shoulder dominant strength movement.

The point of periodization, though, is working up in percentages. Learn it well.