T Nation

Plateau on Lifts


#1

I’ve been running this for a couple months but since i change up the endurance sets and power sets i figured i had enough muscle confusion where it wouldn’t get old. is that the case? gains are slow but my work schedule fucks sleep patterns up often

I work nightshift 4 days on 4 days off 12 hour shifts so i can’t really stick to a monday through friday schedule

On days i work i do endurance 3x 10 of all

day 1 - Chest/ triceps - flat bench; Dips ; and a couple of triceps exercises with dumbbells

day 2 - back/biceps - bent rows; pull ups ; lat pull down ; preacher curls; hammer curls

day 3 - shoulder - shrugs; arnold presses; front and side extensions ; hang cleans

day 4 - legs - #no squat rack on these 4 days only press machine# squats; calve raises ; extension ; lunges

Okay. days off all followed by 5 miles on stationary bike

day 1 - chest - flat bench (either 3x3 or 5x5); incline (either 3x3 or 5x5) Flys; dips ; press machine chest;

day 2 - back - deadlifts ; bent rows 3x5 ; lat pull downs ; isolated dumbbell rows 3x10 ; abs sets

day 3 - shoulders / arms - dumbbell shoulder presses or barbell presses; arnold presses ; front side ententions ; dips ; skull crushers ; hammer curls ; preacher curls ; overhead dumbbell extensions (tricep)

day 4 - legs - back squats 3x3, 5x5 or 3x10; front squats; 95 degree leg press ; lunges ; calve raises ; abs

So what criticism welcome. thanks


#2

How much weight do you lift?


#3

flat bench 3x3= 270/275 5x5 = 260 3x10 = 225/230

incline 3x5 = 205 3x3 = 225

bent rows 3x5 185 3x10 = 155

deadlift 3x5 = 365 3x3 = 395

squats 3x3 = 300 5x5 = 275 3x10 = 235 ( recently dropped to ensure proper depth and form)

hang cleans 3x10 145 ( horrible at these so i just do them on endurance days)


#4

I’m a bit confused. What’s the problem you think you’re having? Are you saying your lifts aren’t moving at all?


#5

“gains are slow but my work schedule fucks sleep patterns up often”

Gains have slowed down to a point where i dont know if it’s because i’ve run this workout set up to long. would Switching from endurance for 4 days to heavyish for 4 days be enough to keep muscle confusion going?

I dont know if the gains have slowed because of my sleep schedule or my routine.


#6

Don’t know what muscle confusion is but focussing on strength for a block is a good strategy


#7

“Muscle confusion is a training concept that is centered around variety in workouts. The goal of muscle confusion is to avoid hitting a plateau during strength training cycles.”

Block training?


#8

[quote]kiltflasher wrote:
“gains are slow but my work schedule fucks sleep patterns up often”

Gains have slowed down to a point where i dont know if it’s because i’ve run this workout set up to long. would Switching from endurance for 4 days to heavyish for 4 days be enough to keep muscle confusion going?

I dont know if the gains have slowed because of my sleep schedule or my routine.[/quote]

Ditch the muscle confusion! Nothing wrong with varying rep ranges and sets at all, but muscle confusion isn’t really a thing.

Try focusing on strength for a few weeks, then on size for a few weeks, then back to strength, etc. Higher reps work for assistance no matter what main quality you work on as far I’m aware.

Also yes, messed up sleep could be playing a part.

Example:

Weeks 1-4 do five sets of 3 for the main lifts (squat, bench, DL, press) starting at 85% and add 5-10 lbs a week on each. Squat, bench and press twice a week.

Weeks 5-8 do three sets of 8 to 10 on the main lifts starting at 75%, same deal with adding weight. Same number of times per week.

See how that works. Or, move to something like 531 or Greyskull.


#9

I’ll give it a shot. Might bring back the motivated drive too. I’ve become so bored with it ( dont have a gym partner due to my schedule)

Thanks.


#10

For your ‘endurance’ days try sets of 15-20reps