Possible Plateau

DEALER · September 3rd, 2009, 08:12 PM

Hey everybody! Hope all is well.

I have had three disappointing chest workouts in a row, after a slow & steady increase in size and strength over the past three or four months.

At the start of the summer I began a new, lower rep, heavier weight scheme. It was the best thing I ever did. For about 6 months before, I was kind of stuck in a rut with the typical 10-12 rep methods. I stopped really seeing any progress. When I switched to more of a pure strength gain mindset, all my lifts exploded and my physique has benefitted tremedously.

At this time, my problem lies only in the chest department. Over the past 3 sessions, my strength in all lifts has declined, slightly. I have been doing the standard exercises, bench, incline, flyes and/or decline.

I have been feeling good working up to my top set on the bench, but when I grab it, I have less and less push every session. then when I move to incline my right shoulder feels very week and this has been very disappointing. It usually leaves me discouraged and a little weary of my shoulder when finishing up.

What do you guys do when you experience a plateau like this? I know there are several options, and this may only be a mental thing as it has been only the past two weeks. All my other exercises, for every other muscle group have continued to increase, while my chest seems to be over trained or simply maxed out for the time being with this lower rep scheme on the bench.

I have been thinking about skipping chest altogether for a week or two. Maybe giving up on the BB bench in favor of flat DB for a while.

What do y'all think?

**pliny_2001** · September 4th, 2009, 01:02 AM

When all my lifts go down, I take a week off.

I'm guessing that you need a new routine; 3-4 months is a long time to do the same routine.

Take some time off, and come back to a new routine. That's my prescription, at least.

**wil** · September 4th, 2009, 04:43 AM

Quote:

Originally Posted by pliny_2001

When all my lifts go down, I take a week off.

I'm guessing that you need a new routine; 3-4 months is a long time to do the same routine.

Take some time off, and come back to a new routine. That's my prescription, at least.

What he said.

Maybe switch to dumbbells for a while. Or go back to one of the 'typical 10-12 rep methods' you used to do... again for a little while.

DEALER · September 4th, 2009, 07:09 AM

Quote:

Maybe switch to dumbbells for a while. Or go back to one of the 'typical 10-12 rep methods' you used to do... again for a little while.

Are we talking about switching chest only? I making gains in all other areas with a much lower rep scheme.

**wil** · September 4th, 2009, 07:47 AM

Quote:

Originally Posted by DEALER

Are we talking about switching chest only? I making gains in all other areas with a much lower rep scheme.

Just chest... sure... if you're still making gains in other areas, don't mess with them at this point.

**wildstang** · September 6th, 2009, 10:10 AM

switch the total workout to a different type such as full body for a month. ive mentioned this many times over, maybe because in my youth i was into powerlifting before all my injuries but this method of training has always pulled me through plateaus everytime.