Training plateau just need new program, too much heavy/light cardio?

Training Q&A [Moderated]
1

43M, 6’ 1", 180, 1RM: OHP: 165 , Bench: 235, Squat: 285, DL: 360

I’m looking to get stronger, but in need of some advice so I don’t undo the wrong thing.

Training: Cardio 2 times a week (about an hour each), lift 4-5 times a week for 1-1.5 hours, generally to RPE9 or to failure a couple of sets a workout (judicious use of safeties) and divide into legs, shoulders/arms, back/chest. 18K steps a day (I enjoy walking, especially the morning after leg day, really loosens things up),

Macros: 3700/200/520/80/50 Cal/Pro/Carb/Fat/Fib, Gained 1 pound in 2 months so roughly maintenance.

Squat/DL have been increasing, but very slowly. OHP and Bench have been static now for 6 months or more.

I looked into the bridge, but volume wise it seemed low–which could be my problem (though generally I feel pretty good, just sore in exactly the muscles that should be sore). I’m getting a little older, but can’t imagine that’s the problem. From reading I’ve done my best guess is I need a different training program, but included the heavier cardio, casual walking and macros in case those are excessive/wrong.

Thanks!

2

Smokes,

I’m not sure what the entirety of your program is, but here are a few things that I think may be at play:

  1. Multiple sets to failure generally produces more fatigue than strength (or hypertrophy) stimulus. We would not recommend that.
  2. I’m not sure what your total weekly volume looks like, but The Bridge might be more than what you’re doing right now
  3. Looks like you’re active for ~ 3-5 hours per day, which is pretty significant. That said, you may be (and likely) are used to this so I’m not sure this is the problem
  4. Putting on more muscle would likely help, provided your waist and medical history don’t suggest otherwise.

I would recommend trying The Bridge, adding ~400kCal/day, and see how that works for you.

3

Smokes,

  1. I would do the GPP included in the bridge. Should be fine.

  2. I’m not sure what you mean by bounce types, but I wouldn’t do supersets if that’s what you mean. I wouldn’t go to failure on any set, if possible.

4

Thanks Dr. J. I completed the first week and day 1 of week 2 of the bridge. Just had a couple of questions:

  1. Is it ok to add in some light cardio on off days (120 BPM 3 mile run for example?) or will that impact improvements in strength and I should just stick with the 18K steps of walking a day?

  2. I did pull-ups AMRAP and mediocre dragon flags for week 1 GPP. Should I generally do the same or switch to something like dips and ab roller this week?

That’s it really, I love the program’s focus on DL and squat and think it’s a very good match to improve my lower body deficiencies.