I hit a PR on deadlift at 315x2

[zildjian_4]

i never considered the cns. any tips on how to spot signs of recovery or is it simply something your body will "tell you"? i benched yesterday, after a pretty strenuous week, and i hoestly felt pretty strong. that was 3 day rest for my chest group.

grip strength is a great indicator of a fatigued CNS... test it on a day first thing once you get to the gym, preferably on a day where youve had at least 3 days away from the gym. if youre plateau'ing, or sensing that you might be over training, see how much you can grip, if its **significantly*(if you can grip 125 for 30 seconds but cant hold it for 10 the next day) than chances are likely that youre over training.

Triceps shouldnt be a very taxing workout to the CNS unless doing some heavy pressing 2-3 times a week.

differs for everyone.. and if hes doing dips, well, thats probably more taxing than bench day. also consider all the benching he does on monday, shoulders on thurs, and arms on friday.. for someone with a weaker recovery rate, that right there could very quickly lead to over training the tris

[DavidIsRipped]

, but my bench sucks. Any ideas as to how I can increase my chest strength.

Current chest workout on Mondays:

4 sets of BB flat bench (12,10,6, failure) reps, 4 sets of incline BB bench, dips to failure.
-I isolate tris after chest.

Tuesdays-legs, Wednesday-back and DL's, Thursday-Shoulders, Friday iso bi's and tri's.

I'm considering adding a strength chest training day on Friday. Low reps, a lot of sets.

Any ideas or suggestions?

Let me ask you, why are you doing sets of 12? If you want to EXPLODE your chest, you need to do sets of 4, 4 times. Add weight if you can do 5.

[masshole-nate]

grip strength is a great indicator of a fatigued CNS... test it on a day first thing once you get to the gym, preferably on a day where youve had at least 3 days away from the gym. if youre plateau'ing, or sensing that you might be over training, see how much you can grip, if its **significantly*(if you can grip 125 for 30 seconds but cant hold it for 10 the next day) than chances are likely that youre over training.


differs for everyone.. and if hes doing dips, well, thats probably more taxing than bench day. also consider all the benching he does on monday, shoulders on thurs, and arms on friday.. for someone with a weaker recovery rate, that right there could very quickly lead to over training the tris

i have been doing my dips toward the end of chest day. i will test out the grip strength tomorrow, before my workout.

[masshole-nate]

Let me ask you, why are you doing sets of 12? If you want to EXPLODE your chest, you need to do sets of 4, 4 times. Add weight if you can do 5.

that is a good question. after all the information and tips i have recieved from you guys, i have switched it up. i was originally doing 12 reps for hypotrophy (sp?), but i know i have to choose one or the other.

[SquatTilYouDrop]

Is this the journal's forum?

[Smithers115]

OP how long are your arms? Anecdotally tall guys due to long arms will excel at deadlift and do more poorly at bench press....

[masshole-nate]

OP how long are your arms? Anecdotally tall guys due to long arms will excel at deadlift and do more poorly at bench press....

i would say my arms are slightly longer than the normal guys, but really not a big difference.

[masshole-nate]

Is this the journal's forum?

i'm failing to make the connection....

[Smithers115]

i would say my arms are slightly longer than the normal guys, but really not a big difference.

thats probably it then, i have shorter or smaller friends that can out bench me, but god help em pick up 3 plates...

[BringtheNoise]

Let me ask you, why are you doing sets of 12? If you want to EXPLODE your chest, you need to do sets of 4, 4 times. Add weight if you can do 5.

This. If you want to get stronger, you need to lift heavy with lower reps for a while. You don't have to sacrifice hypertrophy. You still hypertrophy lifting heavy. And you should switch it up.

[URL]

do 10 reps max unless its your first warm up set. less lactic acid in your muscles for when you go for your first working set

[masshole-nate]

This. If you want to get stronger, you need to lift heavy with lower reps for a while. You don't have to sacrifice hypertrophy. You still hypertrophy lifting heavy. And you should switch it up.

that seems to be the consensus. i now atleast have a plan of attack.