Progressive Overload

HypertrophyCoach Joe Bennett Forums Supplements Progressive Overload

Viewing 7 posts - 1 through 7 (of 7 total)
  • Author
    Posts
  • #227874
    Robert Snair
    Participant

    Hitting strength and Hypertrophy Plateaus.

    #227876
    Robert Snair
    Participant

    My strength and hypertrophy gains have not progressed much as of late. Seem to have hit a plateau. I tried a deload for a week where I dropped volume and intensity, but this did not help. Are there any other periodization methods you suggest. There are so many models out there, such as undulating, conjugate and others.

    #229332
    Simo Matikainen
    Participant

    How is your volume generally? And nutrition? If you run low volume you could try to add 1 or 2 sets. Are the plateaus happening across all your exercises or most of them? How about nutrition? I think if you answer those questions coaches could be able to help you better. First you have to look into if its a recovery issue or you not getting adequate stimulus.

    #229415
    Robert Snair
    Participant

    Volume is moderate. Typically compounds are 2 to 3 working sets. 5 to 8 or 8 to 10. Example barbell bench press on Monday 2 working sets 5 to 8 reps. Dumbbell bench on Friday 3 working sets, 8 to 10 reps. Isolation, single joints movements 3 to 4 working sets, 10 to 15 or 15 to 20 reps. Nutrition balanced 35 protein, 40 carbs, 25 fats. Eating in a slight surplus and body fat at 16 to 17%. Sleep good, recovery good, watching my fatigue, tracking each workout.

    #229996
    Simo Matikainen
    Participant

    Im guessing its then about stimulus rather than recovery issue. Im sure coaches will be able to help you. You could try increasing a set or different exercise variations, different rep ranges etc..

    #229998
    Simo Matikainen
    Participant

    Hope you get over it soon

    #230156
    Robert Snair
    Participant

    Thanks

Viewing 7 posts - 1 through 7 (of 7 total)
  • You must be logged in to reply to this topic.