I have been doing DB seated military press for a few months now and im not really making anymore strength gains im stuck on 70-75's and havent increased in months and for flat chest press with DB's iv been stuck on 80's.
Any advice on how to increase my strength on this? I have been doing a few sets of 6-10 reps with this weight.
Im 17yrs old 6'1 225 pounds.
|
-
12-25-2006, 05:11 PM #1
Need help with shoulder and chest strength
-
12-25-2006, 06:00 PM #2
-
12-26-2006, 12:57 AM #3
-
12-26-2006, 12:59 AM #4
-
-
12-26-2006, 07:24 AM #5
-
12-26-2006, 01:51 PM #6
-
12-26-2006, 03:07 PM #7
-
12-26-2006, 03:11 PM #8
umm like the first replier said, switching to barbell may help
also, 70-75's DB military press, thats in each hand right or together? if its in each hand then very nice, but i wouldn't see how you DB bench 80's when your overhead pressing 70-75Working my way to the top.
Bench - 215
Squat - 315 Parallel
Deadlift - 410
-
-
12-26-2006, 05:10 PM #9
-
12-26-2006, 05:11 PM #10
-
12-27-2006, 06:18 AM #11
Have you tried linear periodization yet? http://www.t-nation.com/readTopic.do?id=459806&pageNo=0
The method that I was taught consists of a restorative phase, hypertrophy phase, and a strength/power phase.
Each mesocycle is directed towards a single goal. Hypertrophy, for example, uses several sets of 8-12 reps, designed to stimulate growth. Strength builds on this hypertrophy, and changes the reps to 5-8. Power finalizes this, using 1-5 reps. The Restorative phase drops volume, or eliminates training entirely.
Each phase is called a mesocycle. Hypertrophy is has several sets of 8-12 reps to create an increase in muscle size. The strength/power phase builds off of the hypertrophy phase and the reps lower to 1-5. The restorative phase has low volume or the trainee does not strength train at all.
This is an effective way to train a beginner but is not as optimal for someone who is advanced.Last edited by papi93; 12-27-2006 at 06:26 AM.
-
12-27-2006, 08:53 AM #12
Bookmarks