Muscle Building Plateau?
May 16, 2010
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Posted by billspaced
This question was asked on Yahoo Answers and my answer was chosen as the best. By the way, the Stair Step Training System virtually eliminates any chance of a prolonged plateau, simply by forcing periodic short plateaus!
Muscle Building Plateau?
Best Answer – Chosen by Asker
Hit the big bodyparts and don't worry about the "showy" muscles like the biceps. They'll grow much bigger and stronger simply by socking it to the chest, back, and quads.
Do squats, bench presses and dips, pullups, pulldowns, and rows. Do some military presses for the delts. That's really all you ought to be doing. Do 2-3 sets per exercise. Full body workouts are best at this stage.
Make sure you're eating sufficiently (i.e., a lot) – beef, poultry, fish, milk, and eggs are your best sources of protein. Oats, rice, yams, and veggies are your energy sources.
Get as much sleep as you can, with 9 hours being ideal. You're about to experience a growth spurt, in both height and possibly weight – your body grows when it sleeps. If you don't get enough sleep, your body will not grow or recover from intense workouts.
Now, let's talk about your age. I've seen lots of guys begin lifting even younger than you. And many grow very big and strong. However, I think going really heavy and doing anything close to single rep max weights is really counter-productive. Stick to sets of 10 reps and don't do any of the so-called "high intensity" stuff like forced reps, negatives, drop sets, or rest-pause. It's just too much.
Even better is to stick to body weight exercises like pushups, chins, and single-leg squats, and go for reps. You won't get massive, but you will get an athletic body. A few years down the road, you could add in some heavier lifts to add a lot of size, but for now, go for the wide receiver body.
Your joints will thank you later on in life. Trust me on this.
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Categories: bodybuilding, Exercise, hardgainer, muscle-building guides, Nutrition, supplements, Yahoo Answers
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Tags: building muscle, muscle building plateau, SSTS, Stair Step Training System
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A little add on for your nutrition part – fruits and vegetables. They may be great, but too much fruit is pretty bad. Unless you burn it off. Since fruits have fructose and glucose, derivatives of sugar, failing to burn it off means it gets converted to fat.
Even better is to stick to body weight exercises like pushups