How to break through a work out plateau?

[Silverback]

Originally Posted by thekunk07

i have seen people who claim to squat 600+ barely bend their knees.

I think that is me!

But I thought you were not supposed to go down all the way? In my gym there is this Brazilian looking dude that goes all the way down until his ass cheeks touch his heals.

I thought that would mess up your knees? He is doing it with at least 185 and I think that is about what he ways. Maybe more than what he weighs.

 

[Tooch4321]

Originally Posted by thekunk07

i'm just ******* around as i don't go crazy heavy anymore either, but better to go balls to the floor with less weight than half-assed mini-knee bends with more weight.

i have seen people who claim to squat 600+ barely bend their knees.

exactly, i love the muscle dudes at my gym who try and lift all this heavy weight and then they go and do half-reps. i am a huge fan of the lighter weights/more reps kinda workout, plus i am prone to injury all the time from old sports related surgeries and what not it's they only way i can workout...

 

[Silverback]

Originally Posted by Tooch4321

exactly, i love the muscle dudes at my gym who try and lift all this heavy weight and then they go and do half-reps. i am a huge fan of the lighter weights/more reps kinda workout, plus i am prone to injury all the time from old sports related surgeries and what not it's they only way i can workout...
I only cheat on squats. I do think you get more out of less reps with more weight if done properly.

Just my opinion.

 

[thekunk07]

i do power partials and rack lockouts and cheat curls from time to time but identify them as such.
i've been staying in the 8-10 rep range cause my back and neck are pretty much completely fucked.

my best ever lifts were/are:

507 bench
615 dead
585 squat
425 military press

Originally Posted by Tooch4321

exactly, i love the muscle dudes at my gym who try and lift all this heavy weight and then they go and do half-reps. i am a huge fan of the lighter weights/more reps kinda workout, plus i am prone to injury all the time from old sports related surgeries and what not it's they only way i can workout...

 

[Tooch4321]

Originally Posted by Silverback

I only cheat on squats. I do think you get more out of less reps with more weight if done properly.

Just my opinion.

no, i totally understand what you are saying and i am saying i lift in the 10-12 rep range per set rather than the 5-8 range. i do add weight as needed, but i am also not going to be trying to lift buick if that makes sense...

 

[voxsartoria]

Originally Posted by thekunk07

i'm just ******* around as i don't go crazy heavy anymore either, but better to go balls to the floor with less weight than half-assed mini-knee bends with more weight.

i have seen people who claim to squat 600+ barely bend their knees.

That's why I do box squats mostly...I find myself cheating more with a normal squat, particularly as I get tired.


- B

 

[thekunk07]

i've been doing a lot of single leg squats lately. have to mix it up.

there are basically 8-12 worthwhile exercises per bodypart. if you train 4 or 5 days a week you have to mix it up as to not lose your mind with boredom.

 

[Silverback]

Originally Posted by thekunk07

i do power partials and rack lockouts and cheat curls from time to time but identify them as such.
i've been staying in the 8-10 rep range cause my back and neck are pretty much completely fucked.

my best ever lifts were/are:

507 bench
615 dead
585 squat
425 military press
That's pretty bad ass. I usually don't care what other people are lifting around me because I am there for me but a 507 bench is something I would notice.

 

[thekunk07]

^haha. yes, i have marsupial strength to go along with my totalled back and neck. i tend to stick to more human-scale poundages these days. i was laughing at your username because my wife says i look like a silverback when i spread the lats.

 

[aleeboy]

Just a quick question... I know this is a contentious topic, but how big were your guns when you lifted this amount of iron?

 

[pg600rr]

thats alot of fuckin weight! I am just looking to be very lean and cut, dont want to be huge and bulky, right now I am about 70% to where I want to be.. but I have been to this 70% point about 100 times and something always comes up where I end up havin to take some time off for a month or two beacuse of one reason or another, then I gotta start over../..

 

[thekunk07]

20.5. they are around 19 now. and pg, you can always find time to train barring illness.

Originally Posted by aleeboy

Just a quick question... I know this is a contentious topic, but how big were your guns when you lifted this amount of iron?

 

[Deluks917]

Another kinda dumb question, how long did it take to get hose numbers?

Also what weight were you at?

 

[thekunk07]

those numbers were at around 260. i've been as heavy as 275 but it wasn't comfortable.

 

[fashionsnob]

I would stay away from too high reps when lifting. The goal for lifting weights is to build muscle and not to do cardio. You will not get leaner when you you do more reps.

Try this for a few months:
Do all your Upper body lifting in one routine instead of splitting it up. Do this 2x per week! THis is enough since your muscles need some time to recover. Alternate the workout slightly each time you do it. For example: If you start with chest one day, start with back the next time you lift. The exceltion are biceps and tricepts. Save those for last. If you start with doing bicepts curls first, then most of your back exercises won't work your back much (your arms are too tired to even get close to failure on your back muscles)

Once a week do legs. Stay to the bigger muscle groups like gluts, quads and hams. Squats are great since they work all your large muscel groups. Be careful about form and don't do too much weight unless your form is perfect. Reps about 8-12.

Cardio should be done at least 3 times per week! Do it at least for an hour at a time. Do this at medium or light Heart rate (about 60-70%). Length and lower intensity are key for a good fat-metabolism.

Just stay motivated and find joy in it! Things will happen...

Hope this helps!