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2008/12/04, 10:30 PM
i use dumbbells for bench pressing but my gains have stopped and even gone backwards a little bit. i just took two weeks off thinking it would fix it what can i do to change things up
has anyone ever used the 10 sets of ten and got results you pick a weight an work up to be able to lift it for ten sets of ten would this be a good way to break out of a slump?
what are some ways you guys have broken plateaus?
also has anyone heard that doing deads and squats in the 15-20 rep range is great for mass as apposed to the lower rep range?
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2008/12/05, 12:50 PM
why not switch to a barbell? If you're using dumbbells where do you fail when trying to increase weight? You need to be able to identify where your weakness lies, my guess is triceps rather than chest. Blast your triceps for a few weeks and see if it picks up again.
I don't see how 15-20 rep deads would do much, I've read about the 20 rep squat routine that could definitely get you out of a slump.
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2008/12/05, 03:38 PM
so close grip bench press and skull crushers? my tris do give out before my chest does. i just dont like doing it without a spotter.
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2008/12/05, 04:09 PM
I am personally not a fan of skulls, but yes on the close grip. Also, how is your over head pressing and lat work? Both will also help with bench gains.
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2008/12/05, 09:10 PM
i do the lat pulldown but it is so easy to put your bodyweight into it and cheat if you know what i mean i should probably add in the overhead press more often i just get lower back pain doing these though making it hard for me to sleep which isn't good any suggestions there?
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2008/12/09, 11:12 AM
Quit doing pulldowns, do wide grip pullups instead. If you're getting back pain you're not doing something right, check your form. Do some seated dumbbell press instead.
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2008/12/21, 09:23 PM
try heavy weighted dips...to replace bench press...
heavy partials, board presses, or close grip bench are good to strenthen triceps.
no dont do high rep squats/deads....it will build muscular endurance(your body will become efficient at using lactic acid for fuel) but not so much strength...
deadlifts and squats imho are best done for low reps when strength or size are the goal....
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