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2003/10/29, 06:18 AM
Hi, I was seeing if anyone may help. I have plateaued for a nearly a month with my chest.
Here is my workout schedule:
Day 1: Chest/Back
Chest: Flat: 135lbs 15X (warmup), 155lbs 12X, 185lbs 10X, 205lbs 8X, 225lbs JUST 3X. Incline I do 4 sets, Dips 4 sets of 15, and dumbell/cabele flys 3 sets of 12. Then I do back. 4 exercises 4 sets each. I spend about an hour 15 minutes. But I can't seem to pass 225lbs at only 3 reps.
Day 2: Legs (squats, deadlifts, calves, leg extensions)
Day 3: Biceps, cardio, abs
Day 4: Shoulders & Triceps
Day 5: Rest or cario only,abs
Day 6: Legs/back/foreams
Day 7: Chest again
I've seen gains in back, legs, biceps, and triceps. I've put up more weight in everything else except chest. i've mixed it up, i've taken a week off, i've started again taking creatine prolab an take whey protein. nothing seems to help. any suggestions for this discouraged individual.
I am 5'10 & weigh 175
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2003/10/29, 09:17 AM
Lower the reps. I think you are spending to much energy to do a set of 20 the of 12 do one warm up and then work in the 10, 8, 6 range for a while. Also why are you doing back and legs twice in 7 days? That to might be a problem not enough time to recover you do use your back to some degree in bench and legs and back are the two largest body parts...
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/10/29, 09:47 AM
Hey cl909 - I can't tell from your input but another thing to consider is how long you've been doing the same workout. I like to complete change my rotation as well as the exercises used about every 6 to 8 weeks. If you haven't tried the FT routines, might be a time to check them out. The variety alone will often get you over a plateau. Check out some of the shocking routines like drop sets, rest pause and some of those kinds of things.
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2003/10/29, 12:47 PM
I do switch it up when I put legs/back/forearms..its kinda of more like a high rep/low intensity day. I just focus on form. For example i do squats,backs, forearms. Usually its just a way for me to get in the gym or a take it off. i have tried mixing it up. I've done chest and triceps on one day and then back and biceps. I can try lowering reps, and do 10, 8, 8 or something.
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2003/10/29, 12:51 PM
I added 50+ lbs this year to my working sets by doing this....I set a rep goal for each set, if on my last set I do not get it I do strip down sets till I am back to my warm up weight of 135. Example 3-4 sets go like this 185x10 195x10 225x8 235x6 now if I really struggle to get 225 or fail to get 235 at all I strip off weight to 185 rep out as many as I can using very slow rep count and do this taking off like 10-20 lbs till I hit 135.....next week hit that 235 etc....one other thing is to quit doing flat bench and do incline first and flat second that helps build power as well.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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