How do you get pass that critical point?(weights)

Boston

I've found that I've hit a ceiling on what I can do under a bench press and squat, 55kg and 60kg respectively. I just can't seem to get pass these marks safely and I've been pretty static at this level for two weeks now. I'm think that it might be the compound muscles letting me down and working these for a week or so might see some improvement in both areas. In short Im looking for opinions on how to get over blocks like this.

Btw: could someone explain toning to me? Its seems like a bit of a black art to me. Theres people at the gym who all they do it lie on mats and lift legs, torso, arms ect up. They seem to be excercising the same muscle groups at me, so what exactly is the difference between toning and weights?

tribulus

Boston wrote:

I've found that I've hit a ceiling on what I can do under a bench press and squat, 55kg and 60kg respectively. I just can't seem to get pass these marks safely and I've been pretty static at this level for two weeks now. I'm think that it might be the compound muscles letting me down and working these for a week or so might see some improvement in both areas. In short Im looking for opinions on how to get over blocks like this.

Btw: could someone explain toning to me? Its seems like a bit of a black art to me. Theres people at the gym who all they do it lie on mats and lift legs, torso, arms ect up. They seem to be excercising the same muscle groups at me, so what exactly is the difference between toning and weights?

Toning is a nasty word, like work or pregnant. Most of the time when people say toned they mean a bit of muscle and low bodyfat, have a look at the pics of ryan reynolds in the "ideal physique" thread.

As for the trouble on the lifts. Are you just going in each week and trying to lift more than last week for one rep? If that's the case i'm not surprised you're stuck.

What do you mean compound muscles? You mean the main muscles involved in the lift such as pecs/delts etc...?

If 60 is your 1RM for squat then instead of going in and just maxing out each week (if you are) instead try and hit 45-50kg x 3 x 8(reps) , the next week try and hit 3 x 10, then add on 2.5kg-5kg the next week and go for the same. Just use simple little progressions like that but most importantly bust your ass!

Boston

Yes, but people seem to be doing toning and i'm not sure how it works.

Weights, no I steadily built up over the last 7 weeks to this level. I can do 30 reps of squats at 60kg, but its starts getting a tad sloppy towards the end. And standard 3 sets of eight reps then up by 5kg on the benchpress. Today I would only do 3 sets of 4 reps on 55kg.

By compound, I mean delts pecs that type of thing

tribulus

I honestly don't know how people do toning but it sounds like just some gym classes you do like circuit training type stuff. It'll probably get them fitter and they may lose some fat so I suppose you could call it toning.

If you're able to squat 60 kg by 30 then put some weight on the bar!
Estimating a max from that wouldn't be accurate at all but at least see what you can for 80, you could probably rep out at 100 so (wo)man up and stick some more plates on! Try using a heavier weight and lower, more challenging reps and i'm sure you'll soon progress.

Make sure you're squatting properly too - and hit depth

Have a look at all these videos http://www.youtube.com/user/johnnymnemonic2

Boston

Good link. I had a mjor improvement in form today that gave me more control so I hit 70 kg but came away with the feeling that maybe I could push it to 100kg if i can maintain the form. I'm looking forward to giving it a try. Wish I could say the same about the bench press, it just going no where.

tribulus

Change it up for your bench.

Try doing dumbell presses instead or start off with inclines etc. Find where you're weakest, it's probably a couple of inches of your chest and strengthen it (Floor presses with a pause at the bottom are great here)

http://asp.elitefts.com/qa/default.asp?qid=4099&tid=102

Get a bigger back and stronger lats, rows and shrugs are your friend.

Boston

The inclined bench press is something I looked at today. Its definitely something I need improvement on

Hanley

Find what you suck at. Train it so it sucks less. Find something else you suck at. Train it so it sucks less. Repeat ad infinitum.

browler

Ive found push-ups & pull-ups to be great for toning combined with increased cardio to burn off the body fat.

Isometrics is a science that is dedicated to toning and strength training of which Brunce Lee was a fan that has some simple exercises that can be used e.g pushing against a wall etc.

Esse85

Maybe take a break from things for a while and come back to it.