A place to talk about fitness and health on Farcaster.

Fitness

What's the best way to overcome plateaus? 

Specifically my bench has been stalling at 185 x 8 after recovering from a shoulder injury

You know you’re 100% right - coasting into the end of the year with strength gains completely forgot about eating more and thinking why is progressive overload not working 

Think between this reminder + Alex’s recommendation I’ll get back on track

I don't believe in "plateaus" anymore. You can *always* add a rep or set somewhere and keep progressing.

That's said, are you eating to grow?

likes building things • https://alexgrover.me/links

Re weekly programming - split or specifically for bench?

Optimizing for reps

What does your weekly programming look like? Are you optimizing for reps or for a 1rm?

In any process there is a specific bottle neck or limiting factor. 
Figure out at what point in the lift you are failing and and then figure out how to target that part of the lift.

Also if you’re not working with a trainer, it would likely help to do just a few focused sessions with one.

What helped me:

Doing 3-4 months of more dirty mass that increased my BF but also my results. After doing a proper cut the results were still higher than during the plateau.