plateaued with strength and size!
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plateaued with strength and size! - 5/12/2008 8:37:28 PM
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ss396
Posts: 184
Joined: 12/17/2006
Status: offline
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( been lifting a year , 5'11-6 feet 175lbs , starting weight was 145lbs.)
i really want to get stronger , and bigger , hahaha jeez i should stop saying that , thats what most people want. anyway , my strength is pethedic even tho ive gained size my strength hasnt changed too much , whenever i get stronger... the next week i cant lift as much , and i slowly go down
i mean my max bench is , well i can do like 3-4 reps for 1 set with 185lbs on barbell .. but need help to get it off the rack , i wanna be up to 225lbs on bench 3 sets 8-10 reps by the end of the year , is this a reasonable goal? and how can i achieve it?
i knwo when u plateau , u need to change ur routine , but it never seems to work for my chest back and shoulders... infact i have no shoulders so advice on that would be great! but like i mean i know incline adds alotta size to chest , and decline hits the lower , and inner chest , and flat is essential , so i always use a combination of those exercises .... any suggestions on routines ..
also one thing im curious about , someone told me that between sets u should only wait 1 min , 2 min max.... and i usually only do 1min , but this trainer guy said when lifting heavy , waiting 3-5 min between sets is fine cuz its heavier... this true?
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RE: plateaued with strength and size! - 5/12/2008 10:40:25 PM
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Reaper
Posts: 234
Joined: 2/19/2006
Status: offline
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i think you should get back to basics ..
make sure you are getting enough calories to gain mass ...
just start with lighter weight .. weight you can lift for 10 reps with perfect form .. then add on more weight on the second set and rep for 8 .. etc ..
more doest necessarily mean better .. so make sure you give your muscles enough rest and proper nutrition ...
work on your shoulders .. strong shoulders actually help with benching .. and your triceps too ..
dont worry too much about the weight .. concentrate more on the actual lift .. squeeze your chest at the top of the lift .. mind muscle connection or whatever its called? lol
(in reply to ss396)
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RE: plateaued with strength and size! - 5/12/2008 11:57:17 PM
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mr. 209
Posts: 417
Joined: 5/20/2007
Status: offline
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as far as gaining mass reaper is right its a matter of calorie intake. also with increasing bench as he said, you need good shoulders and tri's along with some good pecs. focus on full extensions when benching and remember that strength training doesnt follow the same rules as bodybuilding. train hard and train often and your muscles will be sore but beleieve me it will help break the plateau
< Message edited by mr. 209 -- 5/12/2008 11:58:21 PM >
_____________________________
Age: 17
Weight: 188-190
bench: 205, 10 more pounds and im back at my old max :)
power clean: 190X1 5.20.08
hexbar deadlift: 375X1 5.21.08
striaghtbar: est 330, 295X 5, on last set 5.28.08
(in reply to Reaper)
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RE: plateaued with strength and size! - 5/13/2008 2:19:23 AM
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renxiii
Posts: 6
Joined: 5/13/2008
Status: offline
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don't forget to have sufficient rest as your body also need to repair broken muscle tissues
_____________________________
hardcore bulking and cutting...
(in reply to mr. 209)
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RE: plateaued with strength and size! - 5/13/2008 11:05:16 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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sounds like you might wanna look into some type of strength training for your chest. maybe like a 5x5 routine of some sort.
and for gaining size... look into HST. that's the whole point behind that technique is to gain size/mass
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to renxiii)
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RE: plateaued with strength and size! - 5/13/2008 7:13:02 PM
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ss396
Posts: 184
Joined: 12/17/2006
Status: offline
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so trying maybe just the strength training on my chest for maybe just flat bench , then with incline decline ect , use the 8-10 reps for my size gains... my endurance is such crap i mean , if i do one set of like 135lbs , i got ten reps easy ... maybe struggle on two but not much , then the next sets im pitiful , getting tired around 4 reps.//
so far from what ive learned here is maybe to increase the weight , and wait about 3-5 min between sets?just for flat bench
first set maybe at 155lbs 8-10 reps with assistance
second set 165lbs ,as many as i can get with assisntanceprobably like 4-7 with spot
3rd set175lbs as many as i can get
4th set 185lbs , 1-3
5th 195lbs 1-2
and increase all these amounts by 5-10 lbs the next week? this good idea?
(in reply to TheSilverFox)
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