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2006/02/15, 12:54 AM
so my work out partner is stuck in wieght at just about every exersize we do. I'm talkin, he gets jumping up and down happy if he goes up 1 rep. he has been working out for about 5 years, and he is just tired of no gains in wieght, or reps.
a little back ground on him...37 years old, 225lbs. and is mostly disappointed with bench at, 3 set-6 reps at 275(max.330). Hes been stuck at this for a couple months (up and down a rep or 2) and doesnt know what to do.
we workout 6 nights a week, one hour a night and for 2 months we would hammer one muscle group a night. We thought maybe it was the routine, so now we are doing 2 muscle groups a night, but only 3 exersizes on each.
we do chest and biceps: flat bench, flat bench flys, inclined bench..then barbell curls, dumbell curls, preacher curls
next day is legs and triceps:squats, leg extensions, leg press....then bar dips, pull downs, close grip bench press.
next day is shoulders and back:overhead barbell press, behind the neck pull downs, over head dumbbell press, then....dead lifts, dumbell bench raises, and reverse row machine.
now we have jumped back and forth between heavy, less reps and light, more reps...but we seem to stick around the 3 sets of 6 or 7 reps....
any help would be awsome!!! I hate to see my buddy get discouraged in something that he loves so much.
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2006/02/15, 10:56 AM
take a week or two off, let your muscles recover completely........if youve been hitting it this hard for a while then your muscles need a break
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2006/02/15, 01:45 PM
if your training in the maxiam weight range(90%+) of your max, afer 4 or 5 weeks it doesn't do anything for you. You loose cordnation and with that you loose control then evenutally you loose the bar. Training 6 days a week is way too much to be pushing it like you 2 do....4 days a week tops.65%-75% is best rep ranges....that allows you to put both speed and is best for strength gains. Whatever rep ranges you do, and weight s you do you need to cycle them. Not to the same thing over and over again.
I don't know what your asing for.....more reps or higher 1 rep?
But either way you need time off. And somthing new...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/02/15, 08:24 PM
What are his goals?
I would focus on key exercises and not do 2-3 exercises for the same muscle groups.
Big exercises I would always do first....Deadlifts is a huge exercise....and you want to do it first and I would generally go very heavy on it with low reps and do it every 2-3 weeks while substituting other exercises for lower back the other weeks.
6 days is way too much unless you alternate intensity...1-2 days high, 2 low, then 2 days mod...I would alternate big exercises....I would forget about curls...
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2006/02/15, 09:15 PM
right on guys thank you for your info...what I'm getting from you guys sounds the same...take some time off..
Honestly, he goal has always been to bench 405lbs... thats it.
I have only been working out for about 3 months, I just want to gain some mass then cut it up.
so after this break, we should change it up a bit, with weight and reps...
man i have sooo much to learn, I thank you guys again
:big_smile:
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2006/02/15, 09:41 PM
I'm gunna agree with much of what was said. A week off. Change your rep range and intensity level regularly. I have never seen someone that DIDN'T adapt to a 1 muscle a day routine. Rethink this.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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