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P90X for Muscle Mass Building - plateau unfortunately
5'7", 170lbs, 12.5%bf. 15.25" arms, 42" chest.

I have had the same numbers on Chest & Back (any all other routines for that matter) for nearly 2 years. I follow the workouts to a T, have a better diet than probably anyone you've ever met, but I'm plateaued.

DIET:I eat about 150-200gm protein a day, 200gm carbs (50-80 from fiber), and 70-100gm fat a day, mostly from almonds, olive oil & salmon. I eat about 2200-2600 calories a day. I eat about 12 servings of low-carb, fibrous vegetables (spinach, broccoli, cucumber, bell pepper, mushroom, collard & kale greens, etc). I eat almost no breads, grains, starches of any kind. I eat only lower-carb fruits such as berries (tons of blueberries). I get my protein from actual meat (vs. over-relying on whey).

To provide specifics, here are my numbers for the Chest & Back routine:
01 Chest - Standard Push-Ups: 35-40
02 Back - Wide Front Pull-Ups: 11-12
03 Chest - Military Push-Ups: 15-17
04 Back - Chin-Ups: 10-12
05 Chest - Wide Fly Push-Ups: 25-30
06 Back - Close Grip Pull-Ups: 10
07 Chest - Decline Push-Ups: 17-20
08 Back - Heavy Pants (I substitute barbell rows) 135lb x 10reps
09 Chest - Diamond Push-Ups: 14-16
10 Back - Lawnmowers: 90lb dumbell, 10 reps each side
11 Chest - Dive Bombers: 10 reps
12 Back - Back Flyes: 20lb dumbell, 12 reps
13 Back - Wide Front Pull-Ups: 8-9
14 Chest - Standard Push-Ups: 25-30
15 Back - Chin-Up: 7-9
16 Chest - Military push-up: 10-12
17 Back - Close Grip Pull-Up: 6-7
18 Chest - Wide Fly Push-Up: 18-22
19 Back - Heavy Pants (I sub barbell rows): 135lb x 8-10
20 Chest - Decline Push-Ups: 10-11
21 Back - Lawnmowers: 90lb x 9-10rep
22 Chest - Diamond Push-Ups: 9-11
23 Back - Back-Fly: 20lb x 10rep
24 Chest - Dive-Bomber: 8-9 rep

Sorry for the long exhaustive list but I wanted to show that I have been tracking religiously.

What can I do to break past these numbers?
Even 1 additional rep on each exercise would be phenomenal!

Intensity is not the problem: I know how to find actually physical failure (vs. mental failure). I lifted weights for years so I know when I'm actually failing (and I'm failing at the same point again and again).

Not sure what to do at this point...
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RE: P90X for Muscle Mass Building - plateu unfortunately
12/27/12 10:50 PM as a reply to dirtyc.
WOW, reading your post is like looking in the mirror for me! Very uncanny how much we are alike based on your post! I ran into the same issue not too long ago and personally I felt as though I just was not getting anywhere. So what I ended up doing was changing up the routine, committing to doing my routine on different days of the week. I then added a couple of supplements such as creatine and then stacking it with a nitric oxcide pill.

Nitric Oxide is a powerful signaling molecule that triggers vascular dilation or the widening of blood channels. I found that this this process, called vasodilation, offered tremendous benefits to me seeking “next level” gains in size and strength. And let me tell you, I blew through my plateau big time!

I hope you find this information helpful as I know how frustration plateauing can be. If I can be of any more assistance, please feel free to reach out to me!!

Have a great night!



Coach Frank
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RE: P90X for Muscle Mass Building - plateu unfortunately
12/28/12 6:18 AM as a reply to dirtyc.
i plateaued during p90x as well and it was only after i took a week-long break with zero exercise (and a clean diet, of course) that allowed me push past the plateau. i think my muscles were burnt out and needed that rest period.

have you taken a break longer than the program's allocated time?

while it's good to stay active, sometimes over training your muscles can be the one thing that's preventing you from getting over that hump. food for thought.
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RE: P90X for Muscle Mass Building - plateu unfortunately
12/28/12 3:52 PM as a reply to CoachFrank43.
CoachFrank43:
I then added a couple of supplements such as creatine and then stacking it with a nitric oxcide pill.


Frank, I've taken every drug under the sun other than "the one" ('roids). I came to P90 from a bodybuilding/strength training background, so I've heard of all of it lol.

The only one I've found to make an even remotely appreciable difference is creatine. It made a pretty big difference the 1st time I took it 14 years ago, but since then I've found that I can cycle on & off it (usually 3 months on, 1 month off) with no noticeable difference whether I'm on it or not.

I wish supps would help me breakthrough...but I've already been down that road. I don't even care about the $$$, if it made a difference (at all) I'd spend it. I was once on creatine (5g), beta alanine (5g), HMB (3g), BCAAs (10g) & glutamine (20g) per day - all at the same time.

chymerra:

i plateaued during p90x as well and it was only after i took a week-long break with zero exercise (and a clean diet, of course) that allowed me push past the plateau. i think my muscles were burnt out and needed that rest period.

have you taken a break longer than the program's allocated time?
e]

I have, but good point to bring it up in case I hadn't. I've tried as much as almost 2 weeks off (1 whole "work week" with the weekend on both sides of it off, so 10 days between workouts). All that does is make me feel sluggish & weak for about a week or 2 (numbers drop) then after 3 weeks I'm back to my previous rep counts and it's back to the old familiar plateau!

I may need professional help with this one...
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RE: P90X for Muscle Mass Building - plateu unfortunately
12/28/12 6:31 PM as a reply to dirtyc.
try P90X2
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RE: P90X for Muscle Mass Building - plateu unfortunately
12/28/12 8:24 PM as a reply to brila5.
Ditto brila5. Maybe swap in some One on One wo's. Try a Lean schedule. Shake things up. Besides if you want mass, get Body Beast.
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