im 18 an i've been working out for a while now. I can bench my wieght bout 12 times. now no matter how i hard i work out, i cant do better. i've been on the same weight for bout a month now. can anyone help?
2007-02-22 02:37:17 · 2 answers · asked by hEAt 3 in Health ➔ Diet & Fitness
We all hit plateaus, the key is to change things around, if you can bench your body weight 12 times then add ten pounds and do eight or ten, if you use a bar bell switch to dumb bells this will help build supporting muscles, take a week to a month and focus on low weight and high reps and then take another month and focus on high weight and low reps but make sure you take a week or two off between. I generally will follow a routine for two months and then take a week off and change my routine around and I find that this helps to break the plateau
2007-02-22 02:43:48 · answer #1 · answered by Anonymous · 0⤊ 0⤋
You need to progressively trick the body. See if your gym has 1.5 weight plates. Add one to each side every week or every other week and aim to hit the same number of reps you did before you added the 1.5 weight plates.
The earliest story of progressive training was about a man who lived on a farm and had a baby calf. He squated the calf every single day until it was a full grown bull. As the calf was progressively growing, the man was progressively getting stronger by squating it.
2007-02-22 10:43:15 · answer #2 · answered by sirtitan45 4 · 0⤊ 0⤋