after some months of joining the gym, I'm starting to plateau on some of my lifts. so, what how do keep training after my newbie gains are over? should I bulk? roid? lower my volume? or keep prog. overloading in the hopes I can finally break my plateau. I'm 180lbs, 5'11, eating ≈110g of protein daily, currently doing two fullbody workouts per week, two sets per exercise:-incline press 80x7 -military press 54x6 -pulldown 120x7 -seated rows 105x8 -cable tricep extention 32.5x8 -barebell bicep curls 60x9 -leg press 320x6
I just 5x5 to 1/2/3/4
negative and static repsusing the 2 pound plates adding over a year weekly/fortnightly you should do what you can to avoid sickness like consuming orange juice and avoidance of injury
what's your squat bench deadlift>inb4 I don't do those
>>77214242Bump up protein 10gThe main big change as you enter intermediates is frequency usually goes down. Most intermediates have frequency of 2 a weekSo u,lx,u,lxx, pplpplx fxxfxxx really whatever you want to do.Second thing is you're usually going to want increase the intensity and lower the volume or increase the volume and lower intensity or do what a lot of people do and switch off between the two every 6-8 weeks because it gets boring or they get burnt out.Third (I don't think you're quite here yet) but you're going to add weight less aggressively. Instead of as soon as you reach the upper end of your rep range or exceed it you wait until you've done that 2 or 3 sessions in a row on multiple sets of that exercise. Just to make extra sure they're good form sets without cheating the rom or tempo and didn't miscount or get an anomalous set. This is mostly about injury mitigation. Better training uptime without injury more steadily you'll progress.If you're not warming up now you'll probably want to start soon. Intermediates is where most people either learn patience or give up and roid.
Go a third day where it is an isolation day. Isolate your weak links. Those will be biceps, triceps, rear delts, traps, forearms, glutes, calves, abductors, adductors, abs. On this day you dont need to be autistic about what weights you can move just make sure the volume is 10-30 reps a set.
>>77214242eat more protein
>>77214242Deload a week and start again. Your novice gains are not over at those numbers unless youre a woman.
>>77214242Not gonna write an entire essay and program for you but you should take a step back and re-evaluate your whole approach to lifting. Your whole program is just a collection of exercises you do in a rote manner with little volume or frequency. Pick the things you want to be good at for the sake of it, i.e. squat, and then anchor whatever else you do around getting better at focused item. People don’t do leg press just to be good at leg press (or if they do that’s retarded), you do leg press to get a better squat when you notice your legs are failing you on heavy squats. But nobody actually cares how much you leg press, how much you squat is the truer test of strength. Getting well beyond noob gains requires critical thought, understanding, and learning on your own part though. Philosophy of lifting if you will. If none of that sounds appealing to you, then just stick with what you got, because where you’re at right now is already leagues better than being sedentary.
Do more sets and do more lower body. You’re never gonna get strong if you don’t squat or deadlift a little.
