Kaos

This has happened to me several times, and I'll explain what I mean by Weightlifting Plateau, since it's a term I came up with since I can't think of any other way of putting it.

I'll start working out, and slowly increase the amount I'm lifting. Then I get to a point where I hit a certain amount of weight that I cannot do full set of reps no matter how long I keep using the same weight.

Over the years, I would finally get too frustrated and end up quitting the work-outs. Then later start again, build up to a certain amount of weight and get "stuck" again.

In the last year I feel I have put on some decent muscle (decent as in I can see a little definition now, which is good since I was always waaaay to skinny), but it seems like I haven't made any major increases in weight and I feel like I should be capable of lifting more.

Has anyone else experienced this? Getting to a weight that seems impossible to get past and move to a higher weight? Any advice on how to get through it? Thanx for any advice you can give.

Manwich

I sort of get it.

I would think going with a spotter and just going for the heavier weights anyways and not worry about doing a full set. Do as much as the heavier weight as you can, then remove weight until you finish your set.

Plan9Senior

Totally common. It is even more common if you aren't switching up your routine every month in order to keep your muscles shocked (guessing). No matter what, we all will hit several inevitable plateaus. This is when you should start supplementing creatine to push you over the hump.

CandleInTheDark

Periodization is the key.

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Where there is doubt there is freedom.

mattborn

Check out www.abcbodybuilding.com then click on the 'Workouts' tab at the top.

They have lots of shocking methods for every boypart. After I tried some of these programs, I realized how crappy my old workout routines used to be.

alec

yah, the same thing does/did happen to me. i just try to keep up a lot of creatine, healthy eating, and protein.

but i still hit plateaus, especially with the most typical exercises (bench, incline, military, decline, squat), but rarely hit plateaus for machines or free weights. so my thinking is often i lay off bench for a week or two and do lots of free weights or machines that i dont usually do; this will often help, but regardless, the amount of weight you put up on the benchmark exercises isnt always the end all be all of your strength

hope that hleps
-alec

thed00t

Before you try creatine, just try taking a week off and eating a shitload. Then when you get back on your routine just keep eating and eating and eating. Make sure you are taking tons of protien throughout the day. Don't just take a bunch after you workout. The average person can only digest around 40 grams of protien in a single sitting anyway. So spread your protien out during the day. If you STILL don't see any gains, maybe try creatine.

I don't personally like creatine, but I've seen people make great strides with it. I personaly think you can achieve the same thing by eating big and lifting big.

The most important thing is proper rest, followed by food, and the amount of weight you choose THIRD on this list. If you are over training, trying to squeeze more weight out, you never reach proper hypertrophy and you're screwed. Hence the one week rest/eat binge when you hit these plateuas. They work for me anyway. I do it about once every 6 weeks.

Iliftrocks

I've been lifting for about 26 years. Yeah you hit plateaus, lots of them.

Your main problem is you might be caught up in numbers. When I was a younger lifter, I'd just have to have 3 sets of 10, I'd hit a wall and be there for quite a while until, eventually, I could get 3 sets of 10. Being hard-headed can get you through. Just don't quit.

That being said, I have learned better ways to get through. Try 3 or 4 sets of 8 with heavier weights. You can do more or less reps, more or less sets and bust through plateaus.

Taking a short lay off can also help, as mentioned above.

I would not suggest, however, switching your routine every month. This whole confusion principal or muscle shocking will just confuse you and shock you at how pitifully weak you will stay. Stick with the basics and occasionally throw in some assistance work if you want. Changing the order of exersizes until you get the one that works best for you, can help a lot, but it takes a while to come up with, and requires you to keep a diary.......

Of course some of this depends on your goals. My goals are to get stronger and to have longevity to my activities. So far so good.

If you want to be a bodybuilder, why oh why would you wanna?, then maybe seek the help of a bodybuilding coach. Same for powerlifting, you know, the real men.... heh heh

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Parker

Is it all body parts that you are plateauing? If it is certain muscle groups, I would take a week off and Start back doing more weight and less reps. Also, do not make it a numbers game. Who cares how much you can lift, the look is all that matters.