>>36399013
Deload, faggot

>>36399073
We're all faggots here.

Stretch more and roid up.

Try micro loading. Jump by 2.5 pounds each workout (2.5 pounds total, not on each side). If you don't have plates small enough, you can try using ankleweights or hang a 500ml water bottle from each side.

More volume + isolations.

Are you eating at a surplus?

>>36399013
Do 80% max 3X5 and add accessories

Literally just add 2.5 or 5 lb's each week. I highly doubt you can't do a few reps of an extra 10 lbs.

>>36399073
the only thing you should do is swap it out for a few months. Switch from barbell to dumbell or vice versa. set a pr there, then when you stall switch back and go past your preveious.

also is your diet in check, sleeping properly?

>>36399282
meant to link op

>>36399282

No reason to change anything yet. It's not like he's stuck at 225 or something, he's only at 165, just keep slowly increasing.

>>36399301
yeah at that level perhaps you are right. I though deload was a meme though

>>36399277
>>36399332
Alright, thanks. I think that I'll try this out.

>>36399368
yeah microloading is a good way. i do think exercise rotation is good when you really hit a plataeu tho

>>36399368

I'm pretty much in the same situation coming back from shoulder surgery right now. Actually at 165 but adding an extra 10 lbs total each week.

>tfw stuck at 180lb even though I am microloading.

It takes like 2-3 workotus until I can hit all 3x5 even with microloading 2.5lbs isntead of 5lbs.(1.25 each side).

I think that means it is time for me to deload by 10% or so, I did that for my deadlift and I fuckin blew past my plateau. I was stuck at 285lb DL and only hit it for 1x3 BARELY with bad form, deloaded and just hit it for 1x7 yesterday

>>36399820
nice

>>36399820
eat more
>>36399013
eat more

>>36399214
>hang a 500ml water bottle from each side.
topkek

>>36399013
Add 50lbs to your 1 rep max and do negatives.

>>36399013
Have you tried turning it off then back on again

>>36399013
Stalled (can't increase weight)? Add volume.

Regressing (can't lift the weight you used to be able to last week)? Deload.

>>36399820

Body weight?

>>36399013
Work in incline bench. It helped me break through alot of bench plateaus

>>36399013
I deloaded and started increasing 2.5lb every bench session, but aimed for 8 reps instead of 5 each workout. I can fail a set so long as I don't drop below 5 reps. I just keep increasing until 5 reps is no longer achievable then deload 10% and hit 8 reps again until it falls below. This has been netting me pretty good results plus some added size which is nice.

>>36400541

Won't be long before you're doing 20 reps of 185 without breaking a sweat.

>>36399214
/r/fitness: the post

>>36400618
Hitting 225 for 6 as of right now. Could probably do it already.

>>36400733

Yeah I'm around 265 for 4.5 right now. We do 135 competitions at work, current record holder at 36 reps, 22 reps at 185

eat more and strengthen your rotator cuff

>>36399013
Deload... Start rating more and sleeping more... No alcohol dont stay up late no drugs...
While slowly going back up in weight you need to keep eating a lot, like an extra 200-500 cals a day