plateau buster

firecrakjack · 04-02-2007, 12:24 PM

hey all... want a little advice.

i've been trainin single body parts for the last 6 months or so... don't worry i've been takin time off here and there

lately i've lost motivation to lift (thinkin it's cuz of stress from work and traveling), but i've thought to revert to a simple 4 day plan...

Monday / Thursday
Decline - sets:4; Reps: 20, 15, 12, 12
Incline - sets: 4; Reps: 15, 15, 12, 10
Seated Military Press - sets:4; Reps: 15, 12, 10, 8
Upright Rows - sets: 3-4; reps: get as close to 12 reps with increasing weight
overhead tri ext - sets: 3; reps: 15, 12, 10
cable press down - sets: 3, reps: 30, 25, 20
Hanging Knee Raises - Sets: 3
Oblique crunches - sets: 3

Tuesday / Friday
Front Squats - sets:4; Reps: 20, 20, 20, 20
Stiff leg deads - sets: 4; Reps: 15, 15, 15, 15
Pulldowns - sets 4; Reps: 20, 15, 12, 12
DB Rows - sets: 4; Reps: 15, 12, 10, 10
Shrugs - sets: 3; Reps: 25, 20, 15
BB Curl - sets: 3 Reps: 21's
Hammer Curls - sets: 2-3; Reps: 15, 12, 10
seated calf raises - sets: 3; reps: 30, 25, 20

Just want somethin simple to get me pumped... what are your thoughts?

monkeybiker · 04-02-2007, 02:59 PM

I find I loose motivation at times. Good to take a week or so off and start a new routine.
I find it helps to listen to music or watch weight lifting videos before my workout to get me pumped up.

**bbdude** · 04-03-2007, 06:33 AM

i watch vids, imagine myself in a pro contest and find a way to work my way up there.. i also listen to music but never take a week off...

try to find out what u really want with bodybuilding.
if u wanna look good, imagine urself at the beach taking off ur shirt and know that everyone is looking at U!
If u want to compete, imagine ur at an competition.

Just figure out what u want with bb and work ur way from there...

**lil_big_junior** · 04-03-2007, 08:53 AM

growin up n seein big guys in my gym always inspired me to be bigger than them, n this is me talkin now at 250lbs+...

...visualize urself being a big massive mass monster n work to it bro. just like dude said imagine that...or imagine walkin around the shopping malls with a vest on in the summer, n ppl just cant stop staring. or when u walk past a group of ppl in the street n they all go quiet as ur walkin by n move out ur way, then turning back around n they're still lookin at u talkin out loud did u see the size of that guy...

when u read this close ur eyes think n believe in urself bro

Mygeeto · 04-03-2007, 09:19 AM

u can do it because its in your heart and its in your head and we know you will!

gym_addict · 04-03-2007, 09:23 AM

lol or imagine you meet this new bird and u wanna look good wen u fuck her. Just imagine her face wen u pull ur top off and she sees ur bulgin muscles and six pack lol

(that dont say gay does it) ahahhahahahahaa

gym_addict · 04-03-2007, 09:24 AM

sound gay rather

**roccodart440** · 04-03-2007, 09:30 AM

Quote:

Originally Posted by firecrakjack

but i've thought to revert to a simple 4 day plan...

Monday / Thursday
Decline - sets:4; Reps: 20, 15, 12, 12
Incline - sets: 4; Reps: 15, 15, 12, 10
Seated Military Press - sets:4; Reps: 15, 12, 10, 8
Upright Rows - sets: 3-4; reps: get as close to 12 reps with increasing weight
overhead tri ext - sets: 3; reps: 15, 12, 10
cable press down - sets: 3, reps: 30, 25, 20
Hanging Knee Raises - Sets: 3
Oblique crunches - sets: 3

Tuesday / Friday
Front Squats - sets:4; Reps: 20, 20, 20, 20
Stiff leg deads - sets: 4; Reps: 15, 15, 15, 15
Pulldowns - sets 4; Reps: 20, 15, 12, 12
DB Rows - sets: 4; Reps: 15, 12, 10, 10
Shrugs - sets: 3; Reps: 25, 20, 15
BB Curl - sets: 3 Reps: 21's
Hammer Curls - sets: 2-3; Reps: 15, 12, 10
seated calf raises - sets: 3; reps: 30, 25, 20

Just want somethin simple to get me pumped... what are your thoughts?

No one answered his question.

This split sucks IMO and is a recipe for injury.

firecrakjack · 04-03-2007, 09:37 AM

Quote:

Originally Posted by roccodart440

No one answered his question.

This split sucks IMO and is a recipe for injury.

please elaborate...

**lil_big_junior** · 04-03-2007, 10:18 AM

just doin do much rep work...

firecrakjack · 04-03-2007, 10:24 AM

thats the intended effect though...

**lil_big_junior** · 04-03-2007, 10:54 AM

u cant just keep doin high rep work...whats that doin? ur only fatiging muscles ur not really building them...thats just like fitness training not really anything else...

rocco elaborate on why its a recipe for injury? then ill give my feed back cos i agree with u that the programme sucks.