T Nation

Plateau

Hi
I just reached a plateau in my muscle gain ?

since I?ve been following my body composition evolution every 15 days, I also believe I?ve reached my genetic limit.

I?m still willing to try some workout strategy to break what I think is an expression of adaptation. I am thinking of changing a few exercises and maybe periodization strategy. My latest mesocycle has the following structure: ABC-off-DE-off. A=thighs (+calves, tibial); B= breast, biceps, abdomen; C= hamstrings, back (+ neck); D= deltoids, triceps; E= gluteus; abdomen. Periodization ranged around medium to high intensity strategies (4X12 ; 3X5-8; 2X5-8 + drop set; 6/12/6/12; super set (with drop); 3X10-12; 3X5-8; 2X5-8 + drop set; 6/12/6/12; 4X12).
I thought about a max strength cycle now and then back again to a shorter hypertrophy meso-cycle.
I appreciate any input.

Thanx,

Marilia

You have reached your genetic limits?

Tell us your stats!

[quote]driftwood wrote:
Hi
I just reached a plateau in my muscle gain ?

since I?ve been following my body composition evolution every 15 days, I also believe I?ve reached my genetic limit.

I?m still willing to try some workout strategy to break what I think is an expression of adaptation. I am thinking of changing a few exercises and maybe periodization strategy. My latest mesocycle has the following structure: ABC-off-DE-off. A=thighs (+calves, tibial); B= breast, biceps, abdomen; C= hamstrings, back (+ neck); D= deltoids, triceps; E= gluteus; abdomen. Periodization ranged around medium to high intensity strategies (4X12 ; 3X5-8; 2X5-8 + drop set; 6/12/6/12; super set (with drop); 3X10-12; 3X5-8; 2X5-8 + drop set; 6/12/6/12; 4X12).
I thought about a max strength cycle now and then back again to a shorter hypertrophy meso-cycle.
I appreciate any input.

Thanx,

Marilia
[/quote]

Yeah theres probably about 100 programs alone on this site, all of them alot less complicated than what you have described up there. Why don’t you try a waterbury 10 x 3 or his perfect ten training.