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  1. #1
    Registered User BigMagno's Avatar
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    Overworking muscles?

    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:
    135x8
    185x6
    205x5
    225x2
    235x1
    205x3
    185x7
    185x7
    185x6
    135x10

    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.
    135x10
    185x8
    185x8
    185x7
    205x3

    What do you guys do for bench press that bring success?
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  2. #2
    Banned Abominator's Avatar
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    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)

    /bench press

    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)
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  3. #3
    The BACKMAN DJAuto's Avatar
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    I prefer 4-8 exercises per muscle group, with 4-5 sets per exercise.

    IMO, your bench regimen is a bit excessive.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  4. #4
    ★cVc★ JohnDoeNumba1's Avatar
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    Originally Posted by Abominator View Post
    Keep in mind everyone is different
    ^^^This is key^^^

    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.
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