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witness

All I know about plateauing is that to get past it, you gotta switch up your workouts frequently. Btw, how did you know you started plateauing? Just wanna know, so I can watch for it.

Heres my routine:
Chest:
Bench Press
Dumbbell Incline Press
Flys
Dips
Sometimes I add in Decline press if I feel that I need it.

Back:
Deadlifts (very good for back)
Dumbbell Rows
Bent-over barbell rows
T-bones
Lateral Pull downs

Too lazy to add more, post if u want to know the rest. A really good forum for body building advice is bodybuildingforums.com
Btw, I'm sure u know, but using machines aren't as godly as non-machine exercises.

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V-Opolis

so you got some ideas then for upper

zamwini

Thats a urban myth, It only happens if you eat less fat. If you want both muscles and boobs, eat a good diet and you can exercise all you want.

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V-Opolis

whats a T-bone.

already this is what happened. i took a 3 month break from working out, started working out(weight went down ALOT), increased weight on most things by about 20-30 lbs, and i cant seem to increase it, like my bench has been the same for 3 weeks now. ill try adding 5 lbs but i cant finish sets with it(with good technique that is). Just seems im stuck, so trying to change it up or something.

just read taking 7-10 days off completely can do it, anyone agree?

witness

Well theres a machine at the gym I go to that has the t-bone exercise all set. But you can do it with a barbell, search it on youtube or google.

Anyways, me and my friends hit the gym also after months of not working out and we all started off terrible. many pounds behind our original strength, but eventually we regained everything. I've actually been experiencing the same thing as you slightly, for about 3 weeks also my bench press has barely increased. But my friend forced me to add an extra 20 pounds for now, so I'm going to try that for a while and eventually try to do a full set of 10. I can do 6 reps with the extra 20 pounds for now.

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V-Opolis

20 lbs? that's a dangerous jump in wieght kinda... be like addin to much mileage in running.sorta?

witness

Sort of, it depends. My goal is to gain as much mass as possible naturally and to do this I researched that I have to use the heaviest amount possible for atleast maybe 3 reps. These type of workouts work with slow-twitch or fast-twitch muscles ( I forgot which) that brings size to ur muscles. So, it's not really dangerous as long as I have a spotter to make sure I keep a good form and don't kill myself. I'm not sure if this type of workout will make you as significantly stronger as working with smaller weights and more reps though. I'm just looking for mass.

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V-Opolis

like you were doing 3 reps with your weight, then put 20 more on and tried to rep 3 times?

fast twitch im pretty sure, and nah doin high weights is good, but jumpin 20 lbs isnt to safe i dont think. could be wrong and its nothing like running on your body.

but im thinkin of doin this 7 day break thing, may help.

witness

I would, but it seems too dangerous for me :P and exhausts me like hell. So I try to avoid it. Besides, I don't want to be super muscular. Just want to get a nice build that fits me, so this super training isn't all that necessary for me.

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Serix

Mix some Atlas and Hindu Push Ups in there as well.

Also Superman Push ups just to strengthen your core.

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