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  1. #1
    Registered User mrkone's Avatar
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    Negative gains...

    I'm getting really aggravated with not gaining on bench. In fact, my numbers in bench have gone DOWN?! I dont know what I'm doing wrong.

    My routine is: BB Bench, DB Bench, DB peck fly, Tricep extensions with a DB, Tricep pulldowns with a rope, Tricep pull downs with a curl bar, Peck fly on a free machine, Tricep pushdowns on a machine, Tricep pull downs on a free motion machine, and Peck fly on another machine. (I may have missed 1 or 2 things). Then I run two miles, swim 80 laps, then go eat like a monster (trust me, I don't think I'm not eating enough).

    Ive tried doing less, but then I wont even get sore. Ive tried going up in weight and down in reps, which is when I discovered I'm benching less then ever. All i can think is "wtf". Its really discouraging. Any advice?
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  2. #2
    Registered User Sanders21's Avatar
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    You're doing way too many exercises.

    Try only having two exercises for chest and two for triceps, and see how it works out from there.
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  3. #3
    Registered User mrkone's Avatar
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    I've tried that though, but then I never get sore.
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    Originally Posted by mrkone View Post
    I've tried that though, but then I never get sore.
    drop some reps, up the weight. I was reading a Scott Mendelson (World Record highest Raw Bench 782lbs) article, and he suggests benching two days a week. Another article I read said give two triceps workouts weekly. I would first and foremost just try dropping reps and upping the weight.
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  5. #5
    Registered User SwoleBeMyGoal's Avatar
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    Originally Posted by Sanders21 View Post
    You're doing way too many exercises.

    Try only having two exercises for chest and two for triceps, and see how it works out from there.
    This.

    In my opinion you're overtraining. Also, soreness is not directly related to gains. You can have a successful workout without being sore the next day. Good luck brah
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  6. #6
    Registered User Sanders21's Avatar
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    Originally Posted by mrkone View Post
    I've tried that though, but then I never get sore.
    Soreness doesn't = gains.. I can get sore from simple pushups if I haven't benched in a week
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  7. #7
    Registered User TroyLaffoon's Avatar
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    It depends on what part of the lift u can't get is it at the bottom of the lift or just locking it out
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  8. #8
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    your doing too much work, take it easy, and work on some other exercises.
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  9. #9
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    Originally Posted by mrkone View Post
    I've tried that though, but then I never get sore.
    just because you're not getting sore doesn't mean its not working.
    and if your lifts are going down, you're not in the position to be telling someone else rather you're doing it right.


    you're doing entirely too may excercises for your chest/tris. cut down to two or three....and up the weight a little each workout. ive been adding 5 pounds a week to my bench workout for a few weeks now. and it seems to be going well for strenght and hypertrophy
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  10. #10
    Registered User mrkone's Avatar
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    Originally Posted by TroyLaffoon View Post
    It depends on what part of the lift u can't get is it at the bottom of the lift or just locking it out
    i can lift it fine and get it down and it feels fine but then getting it up about half way its just too hard. i started repping 155 10 times, now im at 145 10 times if im lucky.
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  11. #11
    Registered User mrkone's Avatar
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    Originally Posted by bmontgomery87 View Post
    just because you're not getting sore doesn't mean its not working.
    and if your lifts are going down, you're not in the position to be telling someone else rather you're doing it right.


    you're doing entirely too may excercises for your chest/tris. cut down to two or three....and up the weight a little each workout. ive been adding 5 pounds a week to my bench workout for a few weeks now. and it seems to be going well for strenght and hypertrophy
    I wasnt telling anyone I was doing it right, I was just saying.
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  12. #12
    Registered User Ro-bain's Avatar
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    over-training no doubt, maybe if you were 100 lbs heavier(u=225lbs) than it would be a different story

    keep the key chest exercise, drop the ones u dont need, same for tri's

    make sure you have big meals before and after workouts; fuel up the body
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  13. #13
    Registered User mrkone's Avatar
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    Should i use a wider bar or slimmer bar for bench? And if I cut down, would this be alright

    BB bench, Incline BB bench, DB tricep extension, Db peck fly, DB bench press? i also normally do chest every 4th day. Is that spaced out enough or not close enough?
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  14. #14
    Valued Member Belzoni's Avatar
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    Originally Posted by mrkone View Post
    Should i use a wider bar or slimmer bar for bench? And if I cut down, would this be alright

    BB bench, Incline BB bench, DB tricep extension, Db peck fly, DB bench press? i also normally do chest every 4th day. Is that spaced out enough or not close enough?
    Standard 7ft 45lb olympic bar will suffice. How about BB Bench, Incline BB Bench, flyes, extensions, and then push downs. Alternate between barbell and dumbbell monthly.
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  15. #15
    Brbgym Lucas17's Avatar
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    Originally Posted by mrkone View Post
    Should i use a wider bar or slimmer bar for bench? And if I cut down, would this be alright

    BB bench, Incline BB bench, DB tricep extension, Db peck fly, DB bench press? i also normally do chest every 4th day. Is that spaced out enough or not close enough?
    your tricep workout = ****

    close grip bench press, HEAVY

    dips

    tricep pushdown with straight bar
    I'm calling Quest tonight
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  16. #16
    Registered User TroyLaffoon's Avatar
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    It sound like your triceps are giving out I've had the same problem if I were you I'd drop the isolation training for them an concentrate on closed grip bench with low reps 2 or 3 times a week and that should help
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  17. #17
    Registered User mrkone's Avatar
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    Originally Posted by Lucas17 View Post
    your tricep workout = ****

    close grip bench press, HEAVY

    dips

    tricep pushdown with straight bar
    Yeah but if I want to gain on chest too, is close grip still that good? I normally grip with my ring finger on the ring.
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  18. #18
    Valued Member Belzoni's Avatar
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    Originally Posted by Lucas17 View Post
    your tricep workout = ****

    close grip bench press, HEAVY

    dips

    tricep pushdown with straight bar
    I know, I would have said dips, but if he is having trouble benching his bodyweight, how can he do dips at an effective rep range?
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  19. #19
    Brbgym Lucas17's Avatar
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    Originally Posted by mrkone View Post
    Yeah but if I want to gain on chest too, is close grip still that good? I normally grip with my ring finger on the ring.
    nono like have your chest day, bench db press, ect

    then 3-4 days later do a hardcore tricep workout

    so your doing bench once a week, and triceps once a week.. well they get hit with chest too. but still
    I'm calling Quest tonight
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  20. #20
    Registered User mrkone's Avatar
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    Alright so

    Close grip BB bench, Close grip incline BB bench, DB flys, pushdown with curl bar? and do 5x5 sets?
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  21. #21
    Registered User TroyLaffoon's Avatar
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    Closed grip defently good for cheast. A good way to grip is to center you thumbs on the bar and just stretch them out that's how my powerlifting couch taught me
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  22. #22
    Valued Member Belzoni's Avatar
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    Originally Posted by Lucas17 View Post
    nono like have your chest day, bench db press, ect

    then 3-4 days later do a hardcore tricep workout

    so your doing bench once a week, and triceps once a week.. well they get hit with chest too. but still
    That's actually a good idea... I might be changing up my routine some.
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  23. #23
    Registered User mrkone's Avatar
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    Originally Posted by Lucas17 View Post
    nono like have your chest day, bench db press, ect

    then 3-4 days later do a hardcore tricep workout

    so your doing bench once a week, and triceps once a week.. well they get hit with chest too. but still
    Ohh **** I get what your saying. so like switch off on chest/tri with which one im going to work more, but im still technically working both?
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  24. #24
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    Originally Posted by Belzoni View Post
    That's actually a good idea... I might be changing up my routine some.

    I made huge gains since i started a chest/bicep, back/tricep split

    its almost like your doing arms twice a week ; )
    I'm calling Quest tonight
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  25. #25
    Registered User mrkone's Avatar
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    Whats the best definition of close grip? close as in like near the center of the bar, shoulder width, etc...?
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  26. #26
    Valued Member Belzoni's Avatar
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    Originally Posted by mrkone View Post
    Whats the best definition of close grip? close as in like near the center of the bar, shoulder width, etc...?
    maximum of 15 inches apart. I assume the bar you use has knurled segments? Put your hands inside those.
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