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2003/02/18, 02:05 AM
I have been trainning my chestand have been getting pretting godd results,,, but here lately I have seemed to hit a wall,,, here what I do..
barbell bench... 3 sets warm up.... and 1 set of 5 on max
5-sec. pauses.... 3 sets of 5
close grips... 3 sets of 5
incline dumbells 3 sets of 8
machine decline press.. 3 sets of 8
peck deck.. 3 sets of 10...
I have got real good resluts from this I do this once a week.. but now I have stopped my gains.. does anyone have a suggestion on how I can get over this wall??? I seem to one week go down in my max set and one go back to where i was and not realy gainning any on the other exercise,,, this is one thing I am looking to increase my strength on...
Thank You all for your help
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2003/02/18, 07:11 AM
Every couple of months I get kind of flat too. I just keep working through it because it wont last forever. The last time I went flat my max was 315. For almost a month I could not do more than 225. I kept working through it and now I am at 375. Maybe that is just specific to me, Im not sure. The only changes I make during that process is the order of the exercises and how I do them. I might swap dumbbell presses in exchange for the straight bar or start my routine with decline. The one thing I have found that has really increased my strength in the bench is weighted dips. I started out doing 5 sets of 3, body weight only, and am now up to 4 to 5 sets with a 110 pound dumbbell. But keep working and you will find what works for you. But try doing some sets of 12 to 15 and see if it will charge your progress. Lately I have just scrapped the workout program and I am going into the gym just planning on working whichever body part and just lifting. Its a nice change but in two months I will change it again.
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2003/02/18, 01:06 PM
Let me get this right?....u do 18 sets for chest?
Im lucky if i do 18 sets for 3 bodyparts - which may be part of your problem. If you havent got to "failure" when u have done 6 - 8 sets then i would imagine u aint pushing your workout enough. Forget numbers and sets etc - instead go a little heavier and push the intensity like you have never pushed it before. You will be surprised how many people do extensive amounts of sets with little results - as a matter of interest, how are your arms looking? - i would imagine them to be lookin pretty good as this iss where most of your chest workout is goin.
good luck....
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2003/02/18, 03:43 PM
I agree if you have been lifting for a while I would lower the overall sets...focus on the bench, hit inclines and some flies. Also work the tris and shoulders harder and then see...
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/02/18, 08:12 PM
I don't know too much of human physiology but I do know that working your legs helps with your upper torso area and will indeed improve your benching and may help pack some size in your chest. ie: doing deadlifts and squats.
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MOO!
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2003/02/19, 07:13 PM
Thanks for all of ur suggestions,,, and yes Baymaster ,, I guess that does come out to 18 sets,, I know that is alot but it seems to of got me this far,,, and my arms r looking alot better yes, and i am lifting as much as I can, and trying to get at least five per set,, do u think I should do more wieght and less reps??? Ageis I have heard that too and have started a real good leg routine,, I was told u have to build a foundation before u can build a house... I guess I will try some dumbell presses and and see if that helps my chest out some, and go heavier... Thank you all for u help....
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2003/02/20, 12:38 PM
I would not dismiss the barbell exercises after 5 months training - its far too early to say they dont work. I would instead be inclined to mix things up a bit and combine barbells and dumbells. I much prefer to use dumbells myself as i find u can manipulate the movement more than a bar.
Go heavy go light - high reps - low reps - rest no rest, anything to keep you and your muscles interested.
One other thing - dont work your butt off in the gym and then throw it away by not eating right. There is plenty of info on this very site to help you with the right diet.
keep going!! - you will be back on track soon!!
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2003/02/20, 04:15 PM
Ravenwolf is right changing the routine is about all you can do to get results when you "hit the wall" the most recent workouts I have been doing for chest is an advanced building lift session of supersets that include:
Flys - 8 to 12 reps with weight you can do
Immediately move to
Bench Press to neck - Do about 80% of your bench weight 10 reps to your collarbone make them semi slow and under control, then while holding the bar up have partners take off 10% of the total weight and do as many reps as you can
Immediately move to
Negative only dips - where the drop is super slow 8 seconds down
Immediately move to
Push ups - With hands directly under your shoulders do as many push ups as you can do
The total workout time should take no more than 6 minutes and your muscles will be engorged with blood
It is a great way to add size to your muscles
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