Constantly hitting plateaus.

Lago

Didn't want to post this because I thought I'd be better off figuring it out myself but after a lot of frustration here I am.

Since the new year I've decided to start doing weights properly again and bulking (although the latter seemed kind of pointless). I've been doing mostly compunds and I just can't seem to stop getting stuck on certain weights, for some reason mostly rounded numbers. Squats and deadlifts I'm fine with. I've encountered one plateau with deadlifts and that was only because of weak forearms.

But when it comes to bench press, barbell rows and overhead press I'm constantly getting stuck. At first I thought it was my diet. So I started eating more protein and being really careful with my calories but still nothing. Then I thought it was technique, so I started slowing down my movements to control them but still nothing. I've obviously tried lifting less and working back up but that seems to be really hit in miss. I'm sick of dropping 10kg just to make it to the next 2.5kg because it's not like I'm lifting huge amounts. With overhead press, I got stuck on a certain weight and I had to drop the weight and work up again four times before I made it up another 2.5kg.

Hanley

Up and down 4x already this year? Sounds like you're pushing too fast too soon.

deadlybuzzman

Lago wrote: »

Didn't want to post this because I thought I'd be better off figuring it out myself but after a lot of frustration here I am.

The whole point of the likes of this forum is that people learn from each other and the best way to learn is off other peoples mistakes. Are you following a set plan? If not thats definitely step one

googled eyes

Would your gym happen to have half kilo plates? Going up by 1 kilo instead of 2.5 kilo might be easier for you to manage and the slower increase make plateauing less of an issue

Are they common in gyms or would they be something that people who lift at home would be more inclined to invest in?

chriity139

every bench session you have go up by 1kg on the weight your stuck on and do your reps, wait 4-5 days before benching again to give your muscles time to recover and develop and add another 1kg plate onto your weight. I no it will be very slow building up numbers but building strenght is a slow process not a fast one.

john_cappa

Stop chasing numbers and just train.

You don't need to add weight every week or even every month. Don't rush it. Imagine just increasing your bench by 8 kilo over a whole year! Now dothat for 5 years! Your max bench goes from 90 to 130!

If you are only doing weights since Christmas then you haven't hit a real plateau and certainly not hit 4 and over came them.

Focus on long term progression and the numbers will follow.

GiftofGab

The main issue could be your diet. You need to eat more calories then you burn to gain muscle. It could be you're training hard in the gym but your body hasn't got enough calories to grow the extra muscle to lift heavier weights. Alot of people think only eating protein will grow muscle, you need alot of protein yes but you also need alot of carbs and good fats too. Try eating about 3500 cal a day then you should start seeing some strength gains.

Also try an official routine such as 5x5.