how to break the strength plateau?

[getbig105]

If I am stuck with a weight on an exercise for a few weeks (considered that my diet and rest have no problem), does that mean I have reached a plateau? If so, how to break this plateau?

For example, for incline dumbbell press, I can do 12 reps with 20lbs, 30 and 35, I can do 8-9 with 40, and 5-6 with 45. I do all those by myself. I know that, for every next work out, I should increase a little bit weight or do a few more reps that what I did last time. But for a few weeks, I can neither add more weight nor do more reps. What should I do?

If I ask someone to spot me to do 1-2 more reps than the last time, does that work?

Thank you for any idea.

W.

[2ND COMING]

take a break from lifting.

[garebear]

hey man, i always lift alone, no help either.

here is one thing you can do

after you get to failure, or close...

immediately drop to the ground and start doing push ups, you should be able to knock out a few.

the resistance is less and you will never need a spot, but you still will push past your limit

but you HAVE to go until muscle failure

it's a little embarassing rolling yourself back up (your arms should not be able to lift your body weight at this point) but it is a good way to break a plateau

[getbig105]

hey man, i always lift alone, no help either.

here is one thing you can do

after you get to failure, or close...

immediately drop to the ground and start doing push ups, you should be able to knock out a few.

the resistance is less and you will never need a spot, but you still will push past your limit

but you HAVE to go until muscle failure

it's a little embarassing rolling yourself back up (your arms should not be able to lift your body weight at this point) but it is a good way to break a plateau

hey, garebear, thank you for your reply.

I see what you mean, what you said is a good way to push us beyond the limit.

[PANDAEMONIUM]

for incline dumbbell press, I can do 12 reps with 20lbs, 30 and 35, I can do 8-9 with 40, and 5-6 with 45.

Not trying to be a dick here, but you aren't a non-anorexic guy, are you???

[Zach Trowbridge]

Change exercises.

[elite_lifter]

5 x 5's

[Painlayer69]

Change exercises, change order of exercises every other workout,change little thing's like the angle that you do the exercises such as incline/decline bench press ( With a smith machine ) and........

EAT ALOT MORE

[d0nny2600]

Take a bunch of dianabol

[Royalty]

bump up the carbs and fats and gain some weight dude

[DK II]

Start training your legs.