Can My Body Plateau On A Certain Exercise?

Pumpatron · 01-05-2006, 07:11 PM

I've got a worry about plateauing, here's my leg routine I'm using at the moment:

3 x 8 Standing Calf Raises
3 x 8 Seated Calf Raises

3 x 8 Straight-Legged Barbell Deadlifts
3 x 8 Leg Curls

3 x 8 Barbell Full Squats
3 x 8 Leg Extensions

Now here's the problem... Every 8 weeks I change EVERY single exercise in my routine for another exercise that hits the same muscle but in a different way (for example, I'd take out barbell curls & replace them with preachers or I'd take out lateral DB raises and replace them with cable lateral raises).

Here's the routine that I'll be alternating the above 1 with every 8 weeks:

3 x 8 Standing Calf Raises
3 x 8 Seated Calf Raises

3 x 8 Straight-Legged Barbell Deadlifts
3 x 8 Leg Curls

3 x 8 Front Squats
3 x 8 Barbell Hack Squats

Now as you can see, the above routine only has the quadricep exercises changed. I couldn't find any other decent ones for calves/hamstrings so I had to stick with the same exercises. Actually, I tell a lie, I COULD find decent exercises for them but not ones I can use in my gym such as machine calf raises & glute ham raises.

This means that my hamstring & calf exercises are going to be the same year round as I'm not able to change them for anything... Does this mean I'll plateau on them and cause them to be totally inaffective at building muscle anymore? Sorry to sound like a newbie but it's really bothering me.

HK

IceDragon · 01-05-2006, 07:20 PM

I didn't know you were a member here too mate...

How about angled calf raises or stiff-legged deadlifts? I find the SLDL always hits the hamstrings better for me. I'm still a n00b myself though, so one of these lovely peeps might be able to help you out a bit more...

Pumpatron · 01-05-2006, 09:11 PM

Quote:

Originally Posted by IceDragon

I didn't know you were a member here too mate...

How about angled calf raises or stiff-legged deadlifts? I find the SLDL always hits the hamstrings better for me. I'm still a n00b myself though, so one of these lovely peeps might be able to help you out a bit more...

I didn't know there was a difference between stiff/straight legged deadlifts lol :o

Also, how did you know it was me, I've got a different name here!!

Anyway, cheers for the help.

HK

IceDragon · 01-05-2006, 09:28 PM

It isn't difficult you daft bugger.

1. You have "HK" under each post you make.

2. Your writing styles are similar.

3. Your sig is very similar.

4. Your previous name on bb.com was Pumpatron.

Just call me Sherlock...

Do you want me to find you some pics of how a SLDL is different? I'm sure I have one round here somewhere...

Pumpatron · 01-05-2006, 10:04 PM

Quote:

Originally Posted by IceDragon

It isn't difficult you daft bugger.

1. You have "HK" under each post you make.

2. Your writing styles are similar.

3. Your sig is very similar.

4. Your previous name on bb.com was Pumpatron.

Just call me Sherlock...

Do you want me to find you some pics of how a SLDL is different? I'm sure I have one round here somewhere...

haha fair do's Sherlock

And yes please could you find some pics, I'd appreciate it, cheers.

HK

IceDragon · 01-05-2006, 10:21 PM

This is taken from bb.com, just for reference. I c and p them for my own use if I can't find any exercise...Naughty I know.

Quote:

Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length.
Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

Hope that helps mate...

IceDragon · 01-05-2006, 10:24 PM

Just found this...would this help change it up for your calves?

Quote:

When doing one-legged calf raises, stand on a dumbell handle (preferably one with round plates so it rolls). This tendency to roll will make you work to stabilize yourself as you're doing the calf raise, increasing the effectiveness of the exercise.

Be sure to hang onto something solid as you're doing this exercise as you don't want to slip off. The tendency for the dumbell to roll will allow you to roll your foot over the top of the handle, giving you full extension of the calf at the top. As you come up, roll the dumbell slightly backward. Roll it slightly forward as you come down to get a better
stretch. You can also do these standing on the actual dumbbell plate, using a large 85 pound dumbbell that is wider.

Pumpatron · 01-05-2006, 11:32 PM

Quote:

Originally Posted by IceDragon

Just found this...would this help change it up for your calves?

WTF?! I'd roll away lol, imagine having a barbell on your back with 3 plates a side, doing calf raises on that. Shocking.

Thanks anyway haha

HK

IceDragon · 01-05-2006, 11:35 PM

If you're worried about it rolling away, find a step you can do it on, or a chair. As long as it holds your weight and you're steadying yourself against a wall, it should work.

And don't forget to s-t-r-e-t-c-h! My achilles and soleus always end up really tight if I don't.

01-05-2006, 07:11 PM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Can My Body Plateau On A Certain Exercise? I've got a worry about plateauing, here's my leg routine I'm using at the moment: 3 x 8 Standing Calf Raises 3 x 8 Seated Calf Raises 3 x 8 Straight-Legged Barbell Deadlifts 3 x 8 Leg Curls 3 x 8 Barbell Full Squats 3 x 8 Leg Extensions Now here's the problem... Every 8 weeks I change EVERY single exercise in my routine for another exercise that hits the same muscle but in a different way (for example, I'd take out barbell curls & replace them with preachers or I'd take out lateral DB raises and replace them with cable lateral raises). Here's the routine that I'll be alternating the above 1 with every 8 weeks: 3 x 8 Standing Calf Raises 3 x 8 Seated Calf Raises 3 x 8 Straight-Legged Barbell Deadlifts 3 x 8 Leg Curls 3 x 8 Front Squats 3 x 8 Barbell Hack Squats Now as you can see, the above routine only has the quadricep exercises changed. I couldn't find any other decent ones for calves/hamstrings so I had to stick with the same exercises. Actually, I tell a lie, I COULD find decent exercises for them but not ones I can use in my gym such as machine calf raises & glute ham raises. This means that my hamstring & calf exercises are going to be the same year round as I'm not able to change them for anything... Does this mean I'll plateau on them and cause them to be totally inaffective at building muscle anymore? Sorry to sound like a newbie but it's really bothering me. HK __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

01-05-2006, 07:20 PM	#2
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 3	I didn't know you were a member here too mate... How about angled calf raises or stiff-legged deadlifts? I find the SLDL always hits the hamstrings better for me. I'm still a n00b myself though, so one of these lovely peeps might be able to help you out a bit more... __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-05-2006, 09:28 PM	#4
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 3	It isn't difficult you daft bugger. 1. You have "HK" under each post you make. 2. Your writing styles are similar. 3. Your sig is very similar. 4. Your previous name on bb.com was Pumpatron. Just call me Sherlock... Do you want me to find you some pics of how a SLDL is different? I'm sure I have one round here somewhere... __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-05-2006, 11:35 PM	#9
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 3	If you're worried about it rolling away, find a step you can do it on, or a chair. As long as it holds your weight and you're steadying yourself against a wall, it should work. And don't forget to s-t-r-e-t-c-h! My achilles and soleus always end up really tight if I don't. __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

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