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DiscussBodybuilding.com
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msu26
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stuck at the same weight
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Friday, May 22, 2009 11:43 AM
( #1 )
I have been stuck at the same weight for a lot of things for a while now. I am 5'7 and weigh 140. I am currently benching 240 for my max, and squating 315 about 3 times. Any ideas how to get my numbers up? For chest i do: 4x12 normal bench 4x12 incline bench 4x12 decline bench 3x15 dumbell flys 2x max push ups for legs: 5 sets 12 10 8 6 12 squats 4 x10 leg extensions 4x10 hamstring curls 4x15 calf raises 3x15 leg press thanks for the help
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connelly
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Re:stuck at the same weight
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Friday, May 22, 2009 12:37 PM
( #2 )
Switch things up, try a different routine, eat more, try a lower rep range, there are tons of things you can do. Try eating more and maybe doing less volume and try to get higher weight Do a few sets working up to a 3rm on squat and bench, then do 1 aux lift for bench (flat/incline DB bench is a good choice) and 1-2 for legs (SLDL/Leg Curls and Calf Raises would be fine.
"I will do today what you won't, so I can do tomorrow what you can't." "There is no elevator to success, you must take the stairs."
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MoNey ShOt
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Re:stuck at the same weight
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Friday, May 22, 2009 6:29 PM
( #3 )
is that your full routine? how often do you you do this?
Pain is weakness leaving the body
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msu26
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Re:stuck at the same weight
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Saturday, May 23, 2009 11:47 AM
( #4 )
full routine for those days.. i also do back, shoulder, arms, and cardio workout if thats what your asking? but i do chest and legs once a week..
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connelly
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Re:stuck at the same weight
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Saturday, May 23, 2009 6:32 PM
( #5 )
Do them twice a week then. I think your problem is diet, but I think 7 days of rest is more than enough rest, and most lifts can be done more than once a week.
"I will do today what you won't, so I can do tomorrow what you can't." "There is no elevator to success, you must take the stairs."
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msu26
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Re:stuck at the same weight
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Sunday, May 24, 2009 1:58 PM
( #6 )
yeah.. i dont diet at all i just eat whatever haha.. any advice on a diet?
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MVP
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Re:stuck at the same weight
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Sunday, May 24, 2009 2:09 PM
( #7 )
What is your level of experience? A set up like this is fine for someone with an ideal level of experience in training. But for a beginner, your best bet is to rely on bench presses alone until you develop a foundation, once you do this- You take what you have and work on what you don't have. Example, I worked on flat benches alone for about a consistent 18 months, then I noticed that my upper chest wasn't developed nor was my lower, so I added in decline and incline presses. You first make a base, then you start the accessory stuff. List your diet, we'll critique.
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Perrynaytor
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Re:stuck at the same weight
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Monday, May 25, 2009 8:18 PM
( #8 )
What helped me go up in lifts was a lot lot lot more food which = weight gain. Compounds only; I cut out pointless isolation exercises. IMO they waste gym time. Anddd.. Lower reps. The 12 reps stuff, you need to cut that in half and do like 5 sets of 6 on Monday, then on Friday attempt a max out. Wednesday is a recovery day. Try the Texas Method. We have a lot of threads on it here, and google knows a little bit about it.
feb 2010 220 12-14% bp 315 bs 405 dl 515
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msu26
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Re:stuck at the same weight
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Sunday, May 31, 2009 11:26 AM
( #9 )
i have been lifting for about 3 years now.. i wish i had a diet to give you guys to help me with but i dont have one.. i will eat whatever is put in front of me or sounds good at the time
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