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2005/09/22, 09:48 PM
I was pleasantly surprised today with my chest workout. I recently realized I knew so many different excersizes for each muscle group I could be constantly rotating around my routine. I tested it out on chest and man were the results promising. I use to just do Flat/incline/decline bench in that order every week for my chest workout. Now I've integrated cable cross overs, flyers, and dumbell presses. I'll pick one to be a pyramid lift, some at a weight where I aim 8-10 reps, some I aim for 6-8, and others 4-6. This evening I opened up with a pyramid lift decline bench and was able to do a 4 set at 10lbs higher than my last 4 set I remeber doing on a flat bench. Next plateau I gotta break is biceps, I read about crazy 8's (if I remeber correctly) defiently gonna test those out.
Thinking I've hit a plateau on legs as well, I was doing squats as my base excersize, I think I might mix it around with some lunges, leg press, and leg raises; try that for a week or two than try squats again.
Just started the deadlift, started light at 125lbs, wanna get my form down to prevent injury, I hear a lot of horrow stories about lower back damage, don't want that to happen to me, but can't resist the potential benefeits of the deadlift.
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2005/09/23, 07:01 AM
good job....the body has a way of stagnating when you do the same thing over and over again.....rotating exercises might be a good idea when you start to plateau....
the deadlift horror stories are a bunch of crap...most of the people who tell them probably never deadlifted in their life and use those 'stories' as an excuse....I think deadlift is by far the safest of the 3 big lifts....done with proper form and warm up it's just about the safest lift....
try doing heavy back work to train your biceps....do pull ups and chin ups to train biceps and bracchialis.....do them in the 6-8 range...if u can do more than that strap some weight to urself....crazy 8s, 21, and other exercises(concentration curls, cable curls-with elbows behind the body...and perfectly fixed, etc...) will also help break the plateau...
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2005/09/23, 12:16 PM
Nice job Bighoss....yep, stagnation sets in on all of us. Changing as you have done is optimal, and will yeild resutlts.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/10/07, 12:38 PM
So mixing up your routine will help break through plateaus? Good to know. I was wondering why some of my lifts were staying at the same weight for a long time.
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2005/10/08, 01:01 PM
Yes, its probably the one mistake I see more often in the gym than anything else, people doing the same thing every day and expecting to gain.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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