T Nation

What Type of Training Now?

Hi guys,
i have a question for you regarding my further planning in training.
i am stucked now for a year(or even over in mass and strneght)and not sure how to plan further.
i did for one year AOW and busted my former plateau.it was great.
I tried to repateted it with some changes (set rep bible)
but it didn´´t worked out.

I then had the idea of rotating acc and intens.phases follwing the set rep bible-even then i couldn´t get my weights up.
Then i started a split but also this one failed.

i am fucked up now and started an undulated approach-also follwoing the set rep bible-but also here i can´t get my weights up-only at the new exercises I put in-but i want to improve my compounds.

So i suggest following reasons:

i am burned out on fully body
Adapted perhaps to straight sets(same weights for all sets)
Adapted to the volume (working always in the 24-50range)
Not changing the exercises too often(i rotate all exercises-only the bench not-cause once i switched to dumbells and lost my strength on bench)

No clue-some suggestions would be really appreciated.
should i follow bill starss 5x5? i haven´t done it yet.
thank you very much
science

Sounds like your need another big change in your training. Read this, it should answer your questions.

thanx pal-I already read it-good stuff.
Do you have a more accurate idea for me-after the info i gave?
would be kewl!

Maybe you need to re-examine your nutrition. If you made significant weight gains, you may need to eat more to achieve a caloric surplus that will support further gains. In any event, eating substantially more than usual can kick your body back into an anabolic state.

Other things that might help:

Time off - at least a week, more if you suspect overtraining. If your body is used to training, stop for a while so the return to training comes as a shock.

Radical change - go from high volume to extreme intensity (3x2 using rest-pause, drop sets, negative reps, static holds, etc.). If you really want to shake things up, overtrain on purpose: do two workouts a day for a few weeks until you can’t stand up and then take a week or two off.

Good luck.

[quote]MarcusPhaeton wrote:
Maybe you need to re-examine your nutrition. If you made significant weight gains, you may need to eat more to achieve a caloric surplus that will support further gains. In any event, eating substantially more than usual can kick your body back into an anabolic state.

Other things that might help:

Time off - at least a week, more if you suspect overtraining. If your body is used to training, stop for a while so the return to training comes as a shock.

Radical change - go from high volume to extreme intensity (3x2 using rest-pause, drop sets, negative reps, static holds, etc.). If you really want to shake things up, overtrain on purpose: do two workouts a day for a few weeks until you can’t stand up and then take a week or two off.

Good luck.
[/quote]

All good advice.

OP,

Diet really is key and if you’re not gaining, then chances are you’re not eating enough. Sure overload is important as well, but without a caloric surplus, no program is going to give you optimal results (in terms of building muscle).

You also need to realize that you may have simply hit a plateau on the compounds that you’ve been doing. Try changing up to variations of the exercises and work on getting as strong as possible on those.

For instance, say you’ve been doing BB flat benches. Try switching to dumbbell flat benches, or inclines, or DB inclines, etc… This may not immediately lead to increased strength on the BB bench, but since we’re talking about bodybuilding (building muscle) and not powerlifting, then really all that should matter is that your training adds muscle to your frame (which switching up exercises will usually do).

Later (read months) when you plateau on these new variations, then you can either switch back to your current exercises, or switch to yet different variations. Also, if you do switch back to your current exercises don’t be too surprised if you’re still not lifting more weight (or at least not considerably more), even if you have gained strength on the other movements.

You will however, assuming your diet and recovery methods are in check, be able to build past your current strength levels on those exercises.

Hope this helps.

thank you much for your input.
Diet is a point -but good now.
But even if my diet was bad,i got at least stronger.

Regarding the exercises is a good point.
i also heard much of opinions on that.
Some say (dragondoor) if you cycle volume and weight properly,there is no need to change your exercises.

Also i am not sure WHEN you upping the poundage on the new exercises,if it is because of improved coordination,or really strength(hypetr)increase.Where is the proove for that?

Do you have adcives for good exercises,which DO have a transfer?(specially bench)
Sure mucle building is important,but i also want to put the poundages up on the compunds.
Suggestions are to simply change the babrell through the dumbell but remain the positions(flat fex)
Regards and thanx for your time,
science