Walt Peacock Posted June 9, 2008 Share Posted June 9, 2008 I seem to have plateaued. I am working to bust through it, but am having trouble. I am not sure if I am training correctly. Let me know what you think. I usually workout 2 days on 1 day off.Here is what it looks like: Day1: Upper push. Mil press 4x Weighted dips 4x Upright rows 3x straight body skin the cats 3x Lower Push. Squats 4xDay 2 Upper pull. Weighted Chin ups 4x Assisted one arm chins 3x each arm Body rows on rings 3x Front lever holds 30 sec total time Lower pull. Dead lifts 3xDay 3 OFFDay 4 Upper push HSPU Parallettes 3x Lat raise 3x Back levers 3x Straight arm lowering 4x (Arms extended straight lowering body to the rear.) parallel bar swings 5xWhat do you think. My goals are to greatly increase my total body functional strength through all planes for pushing, pulling and rotating. As well as building the elite male gymnast physique.Help me tweak this to obtain those goals. I do not have access to a gym. I have a squat cage w/ pull up bar, 300lbs w/bar, parallettes, rings.Thanks!Also check out my blog for photos and videos of my progress!www.gymnasticsstrength.blogspot.com Link to comment Share on other sites More sharing options...
Ari Posted June 9, 2008 Share Posted June 9, 2008 What do you mean by plateauing? Has your strength stopped developing, your body composition stopped improving or what?Basically, you reach a plateau when your body has adapted pretty much entirely to your training program. This normally happens after about six workouts (According to Poliquin and others. By varying exercise selection, you can make a program effective for six to eight weeks, though those of an older training age will adapt to a new program in as quickly as four weeks). To break the plateau, begin a new program as different as possible from your current one. You can change the volume, intensity, frequency or exercise selection to give your body a new training stimulus.Any reason you have two upper body push days and only one upper body pull day? Link to comment Share on other sites More sharing options...
Walt Peacock Posted June 9, 2008 Author Share Posted June 9, 2008 I forgot to add the second upper pull. weighted muscle ups 3x L-sit chins 3x inverted rows 3xLower pullstiff leg dead lifts 3x Link to comment Share on other sites More sharing options...
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