File :-(, x, )
Anonymous
Hi /fit/

The dreaded plateau. I've hit it. Tried upping my caloric intake, it did nothing except make me gain some bodyfat. As much as I like my current workout program, I need some help to make a new one. Any advice is appreciated.

This is my current workout:

Monday: Back and biceps day
- Pullups
- Bent-over rows
- Curls
- Dumbbell shrugs
- Crunches

Tuesday: rest

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>> Anonymous
>>169330
good program
switch up your crunches for some different core
switch your reps and sets
8-12 reps for 3-4 sets
and super set your exercises, eg) bench press 1 set, dips 1 set, bench press 1 set, dips 1 set, etc.
>> Anonymous
>>169334

Thanks. Will these minor modifications be enough to get past the plateau, though? Also what exactly can I substitute the crunches with?
>> Anonymous
Wow instead of you asking help from /fit/ everyone should be asking YOU for help, you are pretty much the most fit i've seen on this board
>> Anonymous
>>169335
it'll change your program from strength to a more hypertrophic, so if you keep a higher calorie intake you'll see some big gains, and i think switching this should, but you should keep switching your program up every 2 months
crunches can be changed for lying down leg raises or hanging leg raises
dead bug raises, and some twisted medicine ball work
>> Anonymous
To bust up that plateau I'd say try to determine your weak points first. Then switch to a periodization program, maybe a BB split or something similar, and start using dropsets or progressive overload to really hit your weak areas hard.
>> °-° !!yxFrHrMXyX9
Looks like you're doing it right OP.

>>169335
Most likely they will be. The thing is that when you plateau, you have to shock your body and muscles into regenerating, since they are now pretty much used to the strain you put them under.

Another thing to do is try 'half reps'.
An example of bench pressing is: 3 half reps just raising, 3 half reps lowering, 2 full reps. Repeat.

Since your body isn't used to such a movement it should start you up building again.

Definitely on your way, OP.
>> Anonymous
>>169336
He's got a great physique but it doesn't necessarily mean he's more advanced.
>> Anonymous
another change you can do is switch up the usual day segregation
do an arms/shoulders day, chest and back, legs
or do a bicep/chest, tricep/back - this one is counter to what most people's body's are useto so it'll shock it
hope that helps
>> Anonymous
If you're not doing H.I.T. training, it's time to switch.
Intensity is greater than any other concept.

Take the iPod off, quit spending hours and hours there, and get serious.

Also, if you want FITNESS, and not just massive weight gain..

Do martial arts.
>> Anonymous
>>169344

See, as a martial artist of 12 years I have to bring up several valid points.

Cardio kickboxing does not mean you know how to fight.

Tae bo does not teach you to defend yourself.

Doing Kendo in the mirror won't help you in a fight.

You better be damn fucking sure to separate fitness training from self-defense training in your mind. Otherwise an inflated sense of confidence WILL get you hurt one day.

Also, please realize that, in America a fuckton of people involved in martial arts, while nice people, will have very limited knowledge of it. This is because in this day and age it has been popularized by the business crowd. The amount of true-to-roots, principled, purist schools and teachers is, in fact, extremely small. Westernized arts like TaeKwonDo, Karate, and Jujitsu are everywhere and the real, serious, knowledgeable instructors are getting harder to find.

tl;dr - Fitness training != self defense training. Remember that shit.
>> Anonymous
>>169359

Could always go for a martial art that originated in the west; boxing. Many dedicated coaches who know everything they need to. Usually from experience.
>> Anonymous
>>169344
This is utterly worthless advice. He does not need HIIT nor martial arts. He is a lifter, and that ain't going to help him switch from a beginner to an intermediate lifting routine. Go preach somewhere else.
>> Anonymous
>>169363

I have deep respect for boxers, though no experience with it. I'd imagine it would be a very good sport for improving strength, speed, stamina, and coordination.
>> Anonymous
MOAR SQAUTZ

or steroids hurr durr.
>> Anonymous
Use creatine if you don't already. Maybe look into NO2 or whatever but I don't know much about it.

After that.. I don't know. Try supersets or just vary your exercises.
>> Anonymous
>>169359

How are you supposed to know the true instructors from the ones who have very little knowledge? I'm gonna be taking martial arts soon, a course at my college, and though I don't expect it to be the best quality training at least it will be a starting point and a step above "mcdojo's". But I do intend to get serious one day so... how would I know?
>> Anonymous
BTW OP you have an amazing physique and I'm going to use your workout as my summer workout program, with just a little editing of my own.

How many calories are you eating, if I may ask?
>> Anonymous
>>169375

First of all, thank you for asking. Secondly, follow your gut. You, at some level, know what you are looking for. I recently, out of curiosity, wandered into a "United Studios of Self Defense" dojo, or as it's referred to in my circles "USSD." Do not go there. One of the main problems with martial arts these days is that often people try to run them as businesses. Martial arts, in the Eastern, purist sense are a way of life, part of oneself.

If you're talking to the phone in front of me, answering two different calls while we're in your "office" and then don't even offer a legitimate, serious apology, then we aren't going to be talking again. This is not the mark of a person of standing in a field of self-discipline.

Oftentimes the most experienced and traditional teachers are the best for presenting you with challenges and training. But honestly, it's what works for you. You might find out that there's a limit to how traditional you want your school to be. Look around, talk to the teachers, be respectful and honest, and eventually you'll find a school and style that works for you.

There are a lot of people who are posers. A lot of businesses. A lot of poor, misguided saps who think they are "traditional" martial artists. Find the real ones by listening to your intuition, using your mind and reasoning capacity, and just taking your time.

Avoid sport-based martial arts if you're looking for a more traditional school. Avoid tournaments, medals, and all the associated idiocy. It becomes too much of a competition then and you focus less and less on personal growth as a martial artist.

Hope this helps.
>> Anonymous
Keep eating more, bodyfat will come with muscle once you've reached a certain point, the honeymoon's over.

Aside from that, solid program, but you've probably been on it for a while?

Swap to a 3 day split, it'll give you a different type of stimulation, require new adaptation too...

All exercises are done 4 sets of 8 reps.

Day 1:
Push exercise: Military Press
Pull exercise: Barbell rows
Lower body exercise: Lunges
Isolation exercise: Shrugs

Day 2 (allow atleast 48 hours since last workout)
Push: Weighted dips
Pull: Weighted chins (2 sets palms in, hands shoulder width, 2 sets palms out, hands wide, probably need to add less weight for wide grip)
Lower: Deadlift
Isolation: Curls

Day 3(48 hours since day 2, minimum):
Push: Bench
Pull: Dumbell rows (make sure you really control the weight down, alot of people yank it up fast, now fast up is good, but slow down on these is harder than people expect)
Lower: Squats (olympic or wide stance, I preffer deep olympic aka high stance squats, because the fuller range of motion produces more strength and size gains, however, some peoples bodyshape just aint good for 'em)
Isolation: Calf raises

After 4 weeks, change the sets\reps to 5x5
after another 4 weeks, change the sets\reps to 3 sets of 12 reps.

By then, you should have found a new program to try after that one.

And you were doing it right, btw, but it's time to do it right another way.
>> Anonymous
Whoah, a lot of advice. I'm going to try to use as much of it as possible to make some major modifications to my program. I'll stick with it for a month or two then post the results here.

>>169379

Never really counted, but my rough estimate is about 3000-3500 calories daily. If you would link me to a calorie counter I could give you a more precise figure.
>> Kung-FU !!yKQtbs254kV
>>169390

Sweet thanks
>> Anonymous
Do you do 4 sets of 2-6 for pullups too? Or do you go for exhaustion? I'd assume the same for crunches also?
>> Anonymous
>>169420

Since I don't have a belt I can't do weighted pullups, so I just do them to exhaustion. Same with crunches, yes.
>> Anonymous
>>169432
How many is that, just curious
>> Anonymous
     File :-(, x)
ITT: various scrawny and fat-ass anons, who bench 155, tell a defined guy how to get more BEEFCAKE!!!!!!!
>> Anonymous
>ITT: various scrawny and fat-ass anons, who bench 155, tell a defined guy how to get more BEEFCAKE!!!!!!!
Quoted for truth.
>> Anonymous
>>169432
do russian twists or situps at an angle or pikes.
>> Anonymous
Hey OP, how long did it take for you to get that body? Plus what weight dumbbells do you use, and do you change the weight for each exercise?
>> Anonymous
Hey hey, what kind of rest did you take after each set?
>> Anonymous
>>169441

Not many, I don't think I can do more than 20 pullups. I'm going to count next time.

>>169471

Pikes?

>>169472

Took a while, since I have a very fast metabolism. (look at my pathetic skinny wrists. LOOK AT THEM. FUCK.) A year and a half, actively, i think.

And as for the dumbbell thing, yes I change the weights for each exercise. Obviously, you can't do lateral raises with the same weight you bench. Were you planning to work out at home?
>> Anonymous
>>169483

I just rest till I feel ready, within reason. No need for strict timing here, in my opinion.
>> Anonymous
I plan on working out at home, I've already started a routine, but it consists of doing a full body exercise, with a day of rest in between. I used to have a fucking brilliant metabolism, but now its gone so I've put on a bit of weight. That may help me gain muscle quicker though. I might add crunches to my routine, and switch some of the dumbbell exercises, I'd really like to work my biceps more too as their tiny at the moment.
>> Kung-FU !!yKQtbs254kV
OP, your body reminds me a lot of my own just not as developed. I have skinny wrists too btw.
>> Anonymous
>>169529

Don't you have access to a gym? You'd progress a lot faster (biceps included) by doing big compound lifts.
>> Anonymous
I don't have access to a gym, I heard you can work out the whole body with just free weights, I'm using dumbbells, but I may think about investing in some sandbags.
>> Anonymous
>>169623

I suggest you get a pullup bar as well. With that and the dumbbells you could get some pretty awesome biceps.
>> Anonymous
I'm gonna get one, not now though because I can do hardly any, always had really weak arms.
>> Anonymous
>>169639
What do you suggest, overhand or underhand? or maybe 12 of each?
>> Anonymous
>>169685


Switch the grips up all the time.

I'll do maybe sets of 5 with weight on... like:

5 overhand
5 underhand
5 left over, right under
5 right over, left under
5 wide grip overhand
5 narrow grip overhand
5 narrow grip underhand
5 wrist grip (left)
5 wirst grip (right)
5 towel pull-ups

etc.

Not all at once obviously, but, you can just switch the grip up from day to day to get a good range of your back fully worked.

When you get good, try working for single handers or start to add a good deal of weight to yourself.
>> Anonymous
>>169336
Seconded! Way to go, man.
>> Anonymous
>>169330

OP is fit. I have a similar body type but abs and legs are seriously lacking. Im going to start using ur current workout and see how things go.
>> Anonymous
     File :-(, x)
>>169379

OP here, seems I was wrong. Pic is a more accurate figure of my caloric intake.
>> Anonymous
>>169330
Why are you wearing a skirt?
>> Anonymous
>>169949
boxer briefs faggot, do you know them?
>> Anonymous
>>169330


What do you use for pullups, OP? All I've seen is shit you stick in doorways (looks unreliable); is there anywhere you can get an actual, sturdy, reliable pullup bar/set from ?
>> Anonymous
>>169330
Thats a skirt you little sissy girl.
>> Anonymous
>>169932
what program is this i needs it
>> Anonymous
try doing the "Plank" for 60 seconds or more, maybe with a rucksac if its too easy.
>> Anonymous
>>169953

I dunno lol I do them at the gym. Maybe you could find one in a fitness park or something?

>>169957

http://www.fitday.com/
>> Anonymous
Try putting your bench day first. It seems like you have at least decent size every where but your chest. It's seems like thats your hardest area to add mass too. Try a rep range of 8-12. And try working out your chest twice per week. Mondays and Thursdays. Mondays should be power days(mostly barbells), and Thursdays should be for size(Dumbbells, cables, flies). Add Inclines, declines, pullovers, flies at different angles, cables, and anything else to add mass and strength to your pecs.
Your leg day is obviously lacking. try adding step ups, lunges, front squats, cleans, snatches, leg extensions, hamstring curls, and/or over head squats.
If you want a bigger back, and stronger core, and stronger lifts for the rest of your body, you're going to have to do regular, heavy ass deadlifts.
Good luck, hope this helped a little.
>> Anonymous
>>169330
Where is your body hair? This is a serious question, it seems that most built people have none.
>> Anonymous
>>169999

PROTIP: There's a thing called shaving.

Or a hormone imbalance.
>> Anonymous
too much chest, not enough legs
>> Anonymous
>>170020

try having an even ratio of upper to lower body workouts, it might bring up your legs and promote more growth.
ie 2 upper days and 2 lower days.
this is my program:
Monday:
Benchpress - work up to a heavy triple
Incline Bench 3x5
Weighted Dips 3x8
Lateral Raises 4x10

Tuesday:
Deadlift - work up to a heavy triple
Front Squats 3x5
Unilateral lower 3x8 (lunge, step up, split squat whatever)
Decline Crunch 2x10-15 (25lb plate behind my head)

Wed - off/lagging body part

Thursday
Weighted Chinups - work up to a heavy triple
Dumbell rows 3xmax reps (use a 100, no strap. this is it like 20 rep squats for your back)
Rotator cuff and rear delt work

Friday
Back Squat - work up to a heavy triple
Good Morning 3x5
Romanian Deadlift 3x8
Decline Crunch 2x10-15 (add weight to keep rep range the same, put weight behind head)
>> Anonymous
>>169968

are you kidding? his chest is his biggest part, delts need work, arms need work, legs need serious work. he has 2 fucking chest days and only one crap leg day.

maybe your post is true on fucking opposite day. man, people have a seriously distored idea of an balanced physique
>> Miss/fit/ !CX5ZjxjyRA
I literally got wet just staring at your pic. Hoooly shit.
>> Anonymous
Hey OP,

weight, height please?
>> Anonymous
:D Looks like he is wearing a mini-skirt in the thumbnail :D
>> Anonymous
bamp
>> Anonymous
peoples belly buttons start to scare me when they get abs.
>> Anonymous
>>170077
post pics :D
>> Anonymous
bodybuilding.com has a good section on plateau busting.
>> Anonymous
>>169932
what program is that?
>> Anonymous
OP, you're a skinny piece of shit. I could forearm curl you easily.
>> Anonymous
>>169949
I CANT STOP LAUGHING
>> Anonymous
     File :-(, x)
The first workout advice (Changing from 3-4 sets and 8-12 reps) sounds perfect, I also noticed you're embarrassed about your wrists... I'd advise changing your ordinary curls and skull crushers to "Reverse Pully/Barbell curl" and "Reverse pulley extension", they recruit the forearms alot more and you'll definately feel a greater burn
>> Anonymous
femanon here...

OP you look good in that lean condition. dont try to bulk up to big, i think youd look to big for your body size then. But one thing... you need to work on ur pecs theyre to small... they seem out of proportion to the rest of you
>> Anonymous
>>170830
what the fuck are you talking about, his pecs are the biggest part on him. his shoulders are way smaller in terms of proportion, needs more lateral deltoid.

also his legs overall need a lot of work, he looks like a chicken

i just dont see how people think his pecs are small
>> Anonymous
>>170838
>looks like a chicken

no, this isn't what is meant by that
>> Anonymous
>>170838
His quads are fine. His lower leg, however...
>> Anonymous
legs need more mass overall
>> Anonymous
the classic male body is shaped like a V.

the upper body is supposed to be a shit ton wider than the lower body. And his legs look fine. They dont look like distance runner chicken legs.
>> Anonymous
hey everyone.

calm the fuck down. it's just the angle
seriously, look how hueg the hand holding the camera looks compared to everything else. the pic was clearly taken with a slant in order to keep the head out, thus making upper body look bigger and low body tiny.
>> Anonymous
OP here, after much careful studying of this thread and the suggestions in it, i've decided to go with the following program:

Monday: Chest, delts, triceps

Wednesday: Legs, core

Friday: Back, biceps, delts (as anon previously said they are seriously lacking)

Saturday: Legs, core


As usual, free weights as much as possible. As per anon's advice, I'll stick within the 8-12 rep range for a while then switch to 5x5. Might invest in a belt as well, to do those pullups properly.

Hopefully this will be enough to get past the plateau.

I'll be back in a month with a progress report.

>>170086

I'm 5'11" and weigh 146 pounds. Pretty skinny, I know.
>> Anonymous
>>171445
That's fucking impossible. I'm 6'0 150 and I'm NOTHING near your size.
>> Lil Dreamer !UYwMl8CsAs
>>171445
umm what? i'm 5'7" at 145lbs and 10-12% bodyfat and i look nowhere like you do.

unless you have something like... 5% bodyfat, then MAYBE it's possible.
>> Anonymous
>>169932
The problem is i dont see any alcohol in there.
>> Anonymous
You've hit a plateau because you're essentially perfect. I would be content at that level.
>> Anonymous
>>171445
I think you need to step up on the scale again. I'm 5'11, 145 lbs myself and I'm a STICK. Even though I haven't lifted for a few months, there's no way you can be the same weight as me and look like that.
>> Anonymous
ITT: Dumbasses

Jesus fucking Christ...