I feel I am not gaining strength because I tend to overwork my muscles. What is the optimum amount of sets and rebs to build for strength?
And how much exercies should be done for a single muscle group?
I spend 2+ hours most of time in teh gym.
For Bench Press my sets look like this:
I haven't been going up in bench too, is it essentially because I might be overworking my chest? or what is the myth to that?
Today I tried something different.
What do you guys do for bench press that bring success?
Enlighten me porpavour, Yo tengo Repz para ti.
Thread: Overworking muscles?
04-15-2009, 08:27 PM #1
- Join Date: Apr 2009
- Location: California, United States
- Age: 27
- Stats: 5'10", 184 lbs
- Posts: 394
- Rep Power: 110
Overworking muscles?"Never forget your true intentions/objectives"
"You never know what you have until you lose it"
"If you end up dragging someone through the mud you will get dirty too"
04-15-2009, 08:50 PM #2
- Join Date: Jun 2006
- Location: South Carolina, United States
- Age: 28
- Stats: 5'8", 175 lbs
- Posts: 1,770
- Rep Power: 0
Keep in mind everyone is different, so my advice may not work for you.
One, I've never been a big fan of pyramiding. Two, IMO you're performing too many sets for the bench press alone.
My typical bench press routine is something like this:
1x12 (warm-up set)
1x10 (warm-up set)
1x4 (heavy set)
1x4 (heavy set)
Also, one of the biggest causes of a plateaued bench press is ****ty form. Re-evaluate it.
And be sure to hit all the muscles that support a strong bench press (lats, triceps, delts)
04-15-2009, 09:10 PM #3
- Join Date: Aug 2005
- Location: Louisiana, United States
- Posts: 26,685
- BodyPoints: 33004
- Rep Power: 29826
04-15-2009, 09:31 PM #4
- Join Date: Nov 2006
- Location: Herndon, Virginia, United States
- Age: 32
- Stats: 5'9", 185 lbs
- Posts: 2,168
- BodyPoints: 1037
- Rep Power: 2229
To the OP, I try to hit all rep ranges when I bench (with either BB or DB). I had a routine similar to yours. I would do a warm up set with 15 reps. Then I would do reps from 12, 10, 8, 6 and on the last set do a drop set to failure. I noticed that I was beginning to plateua and even feel like I was getting weaker so I changed up my routine and now I'll do 5 sets and try to stay in the 10-15 rep range.
How long have you been doing this routine? You may just need to switch it up a bit and try something new...even to include some new exercises. It may be just what you need to "shock" your body back into gear.██ █ ★ █ ██ Official Combat Veterans Crew ██ █ ★ █ ██
☆♦ 10-16-09: Never Forget ♦☆