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PLATEAU. Anonymous
Hey /fit/,

This is probably the 4000th topic on this subject so sorry in advance for asking for advice on this. I've been lifting with a DC program I lifted off of a forums that had positive feedback, but after close to a year of training (4-5 months of it under this program) I'm still not able to bench my own bodyweight and I haven't made any ground in at least 2-3 months. Obviously I'm doing something wrong. Are there any tips or suggestions to overcoming this plateau, or should I adopt a whole new work out all together? Aesthetically I've been pretty pleased with this one, as I have noticed an overall toning down (although I haven't gotten much bigger), but I feel quite inadequate at the gym when I'm only able to get 120 up and weigh 140.

Here's what my current program:

Tuesday - DB Flat Bench - 3 sets of 10 with increasing weights
Hammer Strength Incline - 2 sets of 8
DB Flies - 2 sets of 15
DB Curls - 2 sets of 10
Bodydrag Curls - 1 set of 15
Ab circuit

Wednesday:
Seated Row - 3 sets 10
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>> Anonymous
Less reps, more weight. More food.
>> Anonymous
>>293506
Bravo anon. Bravo.
Like anon said, for strength training you want to do less reps(around 5-6) of as much wait as you can do 5/6 reps with. If you can do 10 you need to up the weight.

Also the #1 problem of skinny people trying to bulk is not eating enough. You probably think you are, but you probably are not. Try to actually keep a food log for a week and then figure out how many calories/grams of protein a day you are getting. Odds are its not enough,
>> Anonymous
>>293595

Guess I should clarify a little bit, though I do appreciate your reponses. I do tend to eat around 2500~ calories a day in generally lean foods, should I be stocking on more? One of my biggest fears is that I'll start looking fat again, as that was my motivation to begin working out in the first place.

Also, if I'm unable to get higher weights up should I just continue at the weight I'm doing in less reps but more sets until I can get up to it? It's rather weird but I can do 10 reps at 60 pounds but I've been wholly unable to even get the 65 pounds up once.
>> Anonymous
>>293500
Start dodging danmaku and you'll see more gains in no time.
>> Anonymous
u have to gain weight at some point if u wanna keep getting stronger hurf durf
also mix in pushups it helped me alot
>> Anonymous
>>293737

So would it be good to bulk then and then cut calories after a certain point to get lean again?

>>293721

I'm not a 12 year old girl so that options not available for me, unfortunately. :[
>> Anonymous
>4-5 months of it under this program

here is the problem

it's way past your time to switch the damn program

once your body gets used the program, you will see less results, as you see you are way past that point.

and instead of DBs use BBs

you might wanna try doing majority of /fit/'s favorite 5x5 stronglifts program
>> Anonymous
>>294043

I was thinking that same thing, thanks for confirming that. Just curious though, would still be alright to use some of the same exercises in my previous workout or should I adopt new ones completely? I'm unable to use BB's for press unfortunately due to my college gym's safety rules that they enforce constantly. Also, after I reach a new plateau with my new workout would I be able to return to this one or should I cycle to a different one?
>> Anonymous
I'd say do something like stronglifts and alternate that with another program weekly, like a 5 day split

just to keep things different, either way being on the same "routine" doesnt mean you will plateau soon, just 4-5 months sounds like it's ABOUT time to move on, doesnt mean you necessarily have to

and you claim to of not made any progress in 2-3 months, so that's just a few months to plateau which I see not being true since you cant bench your own bodyweight

so yea, not a plateau. get your diet in check and make sure when you lift you lift fuckin hard
>> Anonymous
supplements, that is all.
>> Theodore Roosevelt
More curlz brah.
>> Anonymous
actually this is more like the 5647th thread on this topic.