not getting stronger

[gomi]

I've been doing PUB and PLB separately 2-3 times a week for about three months now and don't seem to be getting stronger. I do the full pyramid up/pyramid down cycle using the heaviest weights I can manage while still maintaining good form. I follow my workouts with a protein shake and do 30 to 45 minutes of running or 1.5 to 2 hours of cycling later in the day.

I'm not looking to build muscle bulk, but I do wonder why I still can't get past 7/8/10 lbs on the bicep set or 5/7/8 lbs on the shoulder superset--these are the same weights I lifted when I started doing the workouts in June. I started with 30/40/50 barbell loads on my legs and find this just as challenging as I did three months ago.

I love these workouts! What am I doing wrong?

Thanks for any advice!

 

[futurefitnessdyanmo]

Are you doing each video 3 times a week (for a total of 6 weight workouts)? If so, I'd be willing to bet your body needs more rest. Its during rest, not during the workout itself, that your body actually becomes stronger...

 

[gomi]

Thanks for your reply, future fitness.

Yes, I've been alternating them so that I'm doing a total of 6 workouts per week. Suspecting I wasn't getting enough of a rest for upper and lower body, I've just started rotating in an ab/lower back day, so now I'm working each area every three days.

Do you think that's enough rest? I hate taking days off...I don't know what to do with myself!

gomi

 

[Lean Lori]

For me, using the Pyramid down premix allows me to lift heavier. That way I can start as heavy as possible and I'm not fatigued my the sets before with lighter weights.

Lori

 

[kathryn]

Three months is a long time to spend doing the same workouts. I think you've hit a plateau with these for now, and need to shake things up. Try some different workouts, like Slow and Heavy or the Gym Styles.

Though you should have been able to go up somewhat in weights during this time, especially with the larger muscle groups (chest/back/legs).

I personally don't think the pyramids (PLB especially) offer enough recovery period between sets for much strength or muscle growth when done "as-is," so I always put in more recovery time (which also allow me to go heavier). I wait to do the next set until my muscles feel ready (not too long, but longer than Cathe allows).

Also, having a way to gradually increase weights for the smaller muscle groups (like platemates) makes the increase less of a jump and more of a smooth transition.

 

[clareMc]

The only way I could increase my weight loads with PUB was to do a session of S&H first. I was able to break the plateau and go up to the next category in the PUB weights. I even used 10's for shoulders front raises and side raises, an absolute first for me!

Clare

 

[honeybunch1]

Here I go again, plugging the body weight exercises, but in my own personal experience, I got stronger by really emphasizing push-ups, chin-ups and dips. The reason I know I got stronger is I add assisted pull-ups and chin-ups on my "Total Trainer" (just like a Total Gym) when I can't do any more "real" ones, and I have raised the incline to the max level, something I could never do before. I can also do the chest press at the max level, too. I have totally ditched weights for the upper body. I look better, too, since making that transition, meaning more upper body definition.

I do upper body exercises only twice a week, I might add.
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