You need to go up gradually.

225 to 245 should be your next major step for multiple reps. Don't try to jump too high, or you'll encounter the difficulties you've already felt.

The body is not prepared to make such a large increase. Generally, if you can do 225 lbs for say 8 reps, and you increase it to 11 reps, your 1RM has not gone up exponentially. You will need to keep trying to add reps to your 1RM weight as well to break through a plateau.

DO NOT post answers/help/advice in this thread!

This sticky is reserved only for me to offer advice/answer questions/etc.

This helps prevent clutter, spam, bad/misleading information, and flame wars.

If you wish to offer your own advice, please post in the general H&F forums.

Thank you for cooperating with the rules.

To fix this problem, go out and buy some 10 lb weight plates lol.

Alternatively you can get two equal chains to hang from either side of the bar (10lb chains).

If you don't want to purchase ANYTHING, it's going to be an uphill battle. You could try a very unconventional method of having a spotter apply additional pressure to the bar (at 225) in order to simulate a heavier weight. This, however, can be dangerous, and also can lead to uneven weight distribution and an unknown total weight addition. I've seen some people do it "safely" in the past, but I would stick to spending the $20 on some additional weight plates.

Raynor, can you help me with sleeping?

For last month and bit, been having problems sleeping. Not sure why but i can't get a good nights sleep anymore

Last week i bought some melatonines and for the first few nights it was good but just a few days ago ive been starting to wake up every 3 hours (sleep at 2 am, wake up at 5am, 8 am, etc). Its starting to piss me off.

For DB chest presses and incline db chest presses, is it good to arch your back while doing so? And how would one properly arch their back?

Hey Raynor I been following the cutting workout you given me.
Just have a few questions about HIIT cardio workout

On treadmills, I currently been jogging (6.5) for two minutes and sprint for a whole minute (9.5)
On ellipticals, I do similar set, going 6 resistance for two minutes and then going 13 resistance for a whole minute

Is this fine? Or should I make my sprints or jog time smaller?

Looking to maximize fat loss

wow...just came back to see if this was still an active thread. you gave me advice like 2 years ago on how to do a disciplined ~2 month work out and eating schedule. I still use it when I need to do a quick trim a month or two before I am about to travel to a beach.

Thanks again.

Hello Raynor,

My Goal is to get clearly visible abs along with a nice looking V cut for the summer.

My stats are as follows:

Height: 5 feet 6 inches / 167 cm
Weight: 128 lbs / 58 kg

As you see, I'm not fat, I weight only 128 lbs and my body percent should be quite low aswell, but the thing is I only see my abs after an abs workout and only if I stand like a 4-5 meters away from the mirror, if I get near the mirror the fat I have at my belly kinda hides the abs, like its not as visible as I want it to be.
I often do sports, I often play basketball, like 4-5 times a week.

Could you give me a workout plan and diet plan pretty please? That would be awesome. And yeah I know, I can't just focus on abs, I'd like to build up my other musclegroups aswell, but I want the abs especially to be defined. You know what I mean.

Thank you in advance.

It could be MANY things, so let's narrow it down.

1. What changed or was different in your life when the sleep change began, compared with before? Think even small things, such as your diet, bedsheets, detergent, or even more complex issues such as family, job, etc.
2. Given the times you sleep, you might be experiencing a senstivity to light, does any amount of light enter your room where you sleep?
3. Noise levels....are there any constant noise levels in your house during those hours that you wake up?
4. Do you wake up hot? cold? having to urinate? etc?

You do not need to arch your back for anything with Dumbbells....unless you need to in order to isolate your chest properly. This depends entirely on your individual form and body structure.

If you NEED the arch to properly isolate your chest when using dumbbells, just practice it without weight to get the form worked out. Pin your shoulders back, pull your legs back, and act like you are bridging your back while still maintaining the contact of your glutes and rear delts/upper back.