3 months ago i lifted 205 as my max on the bench. During the 3 months i did about 6 sets of 3x10 sets. And today i tried to bench my max and i could only do 205. Why did i not increase at all?
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12-15-2010, 04:13 PM #1
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12-15-2010, 04:17 PM #2
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12-15-2010, 04:18 PM #3
Have you been doing the same reps and sets the whole time?
"The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price." ~ Vince Lombardi
You can never stop learning, research means everything.
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12-15-2010, 04:24 PM #4
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12-15-2010, 04:32 PM #5
- Join Date: Dec 2007
- Location: Agawam, Massachusetts, United States
- Age: 31
- Posts: 255
- Rep Power: 1294
too much volume man i suggest just making your goal to constant progress each workout, think about it...if a man was stuck at a 225lb squat for 3 months in a row with no increase do you think his thighs would get during those 3 months?..with that amount of sets and that high of reps overtraining becomes very easy and makes it harder to focus on upping your weights each workout. pyramid up to 4-6 rep max and make it your priority to up the weight by 5lbs each workout which won't be a problem if your diet is correct
when you want what you've never had, you must do things you've never done.
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12-15-2010, 04:37 PM #6
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12-15-2010, 05:04 PM #7
- Join Date: Dec 2007
- Location: Agawam, Massachusetts, United States
- Age: 31
- Posts: 255
- Rep Power: 1294
heres a concept for you to consider...muscle size/strength are directly related. have you ever seen someone with 20 inch thighs squat 600lbs? no. if i were you i would start powerlifting until your weights plateaued then switch over to a bodybuilding routine and vice versa
when you want what you've never had, you must do things you've never done.
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12-15-2010, 06:57 PM #8
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12-15-2010, 07:17 PM #9
There are two things you need;
MOAR RECOVERY: Your muscles will not grow no matter how hard and often you work them. They will grow once they have had enough time to replace what it has lost through exercise AND then some. I suggest spacing your chest days a day or even two further apart from each other then they currently are.
PROGRESSIVE RESISTANCE: If you are using the same weights for the same reps, your muscles had no need to get stronger. You must try to press for new personal records. Try finding a bench periodization routine. There are plenty on the internet that are good routines.
http://www.impulseadventure.com/weights/bench-rick.html
There's one. Follow part one. I've done that and my max has gone from 225 to 240 in about a month. And I've been lifting less often.355 Bench
565 Dead
520 Parallel Box Squat
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12-15-2010, 07:18 PM #10
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