ATTENTION: workout fanatics.

first off, i HAVE asked a bodybuilding forum but i am getting NO replies.

I have reached a plateau. i've been doing this 5 day split with heavy weights and low reps. obviously its time to do light weights and high reps. Scooby from scoobysworkshop.com says to do this 3 weeks heavy weight and 1 week light weight. he says he does that ALL the time. with the same plan.

should i just that? or should i completely change how i order my week? maybe super set it?

i need some advice because there are WAY too many options.

my week is like this

monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: arms

Sat-Sun: rest

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

THEGoD1

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

THEGoD1

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

Phaze-Two

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

Phaze-Two

[QUOTE="THEGoD1"]

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

The_Zoid

[QUOTE="THEGoD1"]

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

pygmahia5

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

Phaze-Two

I lold.

[QUOTE="The_Zoid"][QUOTE="THEGoD1"]

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

THEGoD1

[QUOTE="pygmahia5"][QUOTE="THEGoD1"]

Just because you plateau doesnt mean you should change your weight or reps. Try doing different exercises for your body groups, and I would suggest lots of super sets to go along with it. I also suggest Whey protein post workout, creatine for pre and post workout, a ZMA, and a good multivitamin if you're really into working out.

THEGoD1

My way, take less food, maintain the body weight at 70kg for man. If into kungfu, u need to cut down to 67kg!ycdeo

I love scooby, his videos are informative and entertaining. Personally I might check that out too, did he give you the advice personally or was it a video? If it was a video link me it please. I too have a plateau stuck at 185, doing cardio to drop the extra body fat like 10lbs. @Phaze-Two You're funny, at the most if you're a genetic freak you'll gain like 1.5-2.5 a month.

[QUOTE="THEGoD1"][QUOTE="The_Zoid"]Whey protein can be taken anytime, as it's merely a protein source, not a post-workout muscle spiker. Creatine can also be taken anytime as once your muscle are saturated it stays that way regardless of when it's taken. Zinc, magnesium, and b vitamins can all be taken separately for a lot, lot cheaper than a standalone ZMA product. And of course lift heavy and take a multi.The_Zoid

What kind of plateau? Can't increase your maxes?dodgerblue13

[QUOTE="dodgerblue13"]What kind of plateau? Can't increase your maxes?pygmahia5

[QUOTE="Phaze-Two"]

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

The_Zoid

yeah but i started off skinny as hell.

i did the stronglifts 5*5 workout plus the GOMAD diet (look it up). eating 3-5k calories a day at 140 pounds.

i gained 25 pounds in about a month and a half, then i cut the fat and was left with 15 pounds of noob muscle gains.

yeah but i started off skinny as hell.

i did the stronglifts 5*5 workout plus the GOMAD diet (look it up). eating 3-5k calories a day at 140 pounds.

i gained 25 pounds in about a month and a half, then i cut the fat and was left with 15 pounds of noob muscle gains.

Phaze-Two

[QUOTE="THEGoD1"][QUOTE="The_Zoid"]Kre-Alk? I've personally never taken it. I went from crappy walmart creatine, just to monohydrate.The_Zoid

this is the guy that said you can only expect to gain 5 pounds of muscle a year...

i saw that video after i gained like 15 pounds of muscle in a month and half. dudes a joke. he's so dogmatic and close minded. he's just silly.

Phaze-Two

As much as Scooby seems to know, if you look at his body, that tells you the results of his training. I would check out powerlifter workouts or bodybuilding workouts of the top people like olympic athletes and bodybuilders like Arnold, Franco Columbo, Jay Cutler, etc. See what they do and if you can't handle everything, take bits and pieces until you can.BranKetra

[QUOTE="dodgerblue13"]What kind of plateau? Can't increase your maxes?pygmahia5

Try working two muscle groups a day. I follow the 12 week daily trainer by Kris Gethin on bodybuilding.com. Great routine and really got me into lifting. I don't follow the diet too much but I'm not a bad eater anyway. He does straight sets, drop sets, supersets and giant sets. Never gets old and you don't plateau. Typical week is

Mon: Chest and Triceps and 40 min cardio

Tues: Legs and 40 min cardio

Wed: 40 min of cardio

Thurs: Back and Biceps and 40 min cardio

Fri: 40 min cardio

Sat: Shoulders, Calves and abs and 40 mins cardio

Sun: 40 min cardio

[QUOTE="BranKetra"]As much as Scooby seems to know, if you look at his body, that tells you the results of his training. I would check out powerlifter workouts or bodybuilding workouts of the top people like olympic athletes and bodybuilders like Arnold, Franco Columbo, Jay Cutler, etc. See what they do and if you can't handle everything, take bits and pieces until you can.The_Zoid

[QUOTE="BranKetra"] Hmm. I took some workout tips from them (or things credited to them) and I don't take steroids/HGH/whatever else...artificial hormones. I do take Mega Men Sport, creatine Elite series (Walmart stuff) and Elite protein, but that's different. I've been steadily increasing in all areas. I guess it depends on the person.The_Zoid

I've looked up Franco Columbo and found his official website. It doesn't have planned workouts, but it does have good advice. I mean it has his fax and everything.

http://www.columbu.com/

Besides Franco, I've noticed a lot of the best bodybuilders use a few exercises that they all approve of: Squat, deadlift, and bench press. They may use variations, but it's the same exercises. For beginner workouts, I went to bodybuilding.com and looked up "beginner workouts." They have some good stuff. I just found someone who had a poor (physique-wise) before and a decent after pic and went with it. I also used Rippetoe's starting strength 5x5 squat program. I just incorporated them into what I wanted for myself. I was also training MMA, so I needed to balance with that.

That was this past Spring. Summer, I worked on my arms only because they had plateaued at around 35 lbs. After summer, I've been working on my chest, back and legs. To keep up, I superset my biceps and triceps on its own day. I decided to take a break this week to rest up. For my next workout plan, I'm considering changing lowering the reps for all my exercises and raising the weight. Everything is 3x8 reps right now, so it will probably be 5x5 strength training.

For 5x5, I go a warmup set before the 5, 2 sets at an entry weight, then 3 sets at my target weight. Technically, it's 1x10 and 5x5, but the first is just a warmup. One major thing that keeps coming up is writing things down to record my progress. I hear that makes a bigger difference than you might think.

^^ Take a week off bro, maybe you're over stimulating your body with working out everyday. I think I'm gonna just keep a journal and increase weight.Fightingfan

Might try this one

Advanced bodyweight routine

I just tried a pistol squat LOL, but I can't even do them because my hamstrings are to tight after running 2miles uphill(bridge).