Strength Training Plateau

What is your lifting routine? List all reps and sets.

 

change the lifts / weights mate, and use a barbell.
push press, one arm snatch, two arm snatch etc with dumbells have a limited scope for progress anyway.
what are you currently doing?

 

are the first 2 with a bar?
where do you feel you are stalling? are you progressing the resistance on everything somehow?

 

Easiest way is just to add a rep to each set and keep building up then drop the reps and up the weight.

Example - 5 sets of 3 reps

2 arm snatches 28kgs each side

Week 1 - 5x3
Week 2 - 5x4
Week 3 - 5x5
Week 4 - 5x6
Week 5 - Drop back down to 5x3 and up the weight to 29/30kg. If you still can't lift the weight try 5x7 etc.

Another way is to add a set.

You could also increase the frequency of the lift you're trying to improve on.

 

don't think that would work well, especially in Jeff's case, cake induced aids is a terrible thing.

 

Strength training once a week would make it hard to make gains... Do you always do the exercises in the same order? Just switching the order around can make a big difference. I don't know if it's applicable if you do only one session a week but it's a good idea to sometimes leave an exercise out for a couple of weeks before re-introducing it... As you say training every day of the week is going to affect your strength day. As long as your boxing isn't going backwards it's not really a worry is it. Good luck with it all mate

 

Jeff, youre doing to many sessions, knowing you they will be to intense.

 

theres numerous ways to get around a plateau. a couple of the effective ones ive used are that you can stick with the same lifts. but deload them down to about 60% of the weight you're doing now and gradually build up slowly 5 lbs each workout from there. takes a little longer but if you think about the time you've spent lifting the same weights and making no progress think about the progress you can make in say 10 weeks. once you start to plateau again deload down to 60% again and work your way back up. simple and effective. another is just keep the exercises similar but different. you can keep sessions pretty intense as long as the cns isnt adapting to them. by making even a small change to a lift you can force the cns to adapt to something new, yet keep it doing relatively the same thing. by picking a slightly different version of a lift you can achieve this simply by switching grips, bars, etc. pick a different version of a lift every 2 weeks. this is the method i use. when i first started my cycling of lifts i started off by close grip benching 215x5. i did regular benches and floor presses for 4 weeks then switched back to closegrips and this monday i did 235x7. this is the russian conjugate method that westside barbell uses. simmons borrowed it from russian olympic lifters

 

I wouldn't just do random lifts or lift with slight differences, you have to have a reason to do a particular lift a particular way. Doing a lift the same way over and over is what makes you good at that particular lift.

I think what worked for you is you had a weakness in a particular muscle group and you worked on that (maybe out of luck just picking a lift to do). For example if your bench is ****, work on your triceps with close grip bench and dips with your elbows tucked to work the tricpes, not just slightly widen your grip on your bench.

The do a different lift/variation to "shock" the muscles thing is bull****. Everybody has weaknesses/imbalances throughout their body. Work on those and you'll become stronger.