Drow my chest reps?

[BotoX888]

Hi guys

My bench gets increasingly tough as i constantly increase the weight. this is the log over the course of 4 months:

Bench: (goal: ~24 reps)
3 sets of 5(-8) reps.
~3 minutes rest between sets.

Start: 3x8 with 90kg ez, 92.5kg with 3x6 close; 8,8,5,4 ok; 92.5kg; 7,6,4 fail with 92.5kg; go 90kg next: 6, 6,6 (close); go 90kg x8 next; 92.5kg: 6,5,4 fail; try again: 7,5,4 = 16...; 92.5: 7, ?; 95: 6, 6, 5 ok; go 97.5: 6,5,5,; 100kg: 6,5,5,4,3 =23 ok; 102.5kg: 5,5,4,?; 102.5kg: 5,4,drop weight to 100:4,3;lower to 95kg: ok; 100: 7,5,5,4,4 ok; 100kg: 7,5,5,4,3; ok, go higher: 102.5kg: 6,5,4.5,4,3 = 22 (fail); 102.5: 6,6,5,4,4 ok; go 105kg: 5,4,4,3,2 (fail); try 105 again

i started bulking just 1 week ago. should i drop the weight and do more reps? i heard 5-8 reps is the sweet spot between strength and hyperthrophy gain. i am asking since i am unsure if i am using my full potential, when i am doing these low rep sets?

[BotoX888]

anyone?

[air2fakie]

No one can decipher what you wrote, but an entire program works together and isn't just about one lift & what to do only with that one lift.

Regardless, if you want to try to progress: don't go to failure every set, don't train only in one rep range & train BP variations.

[paulinkansas]

Are you a man or a woman? Your program looks like a woman's program. Go with a man's program. This picture is a metaphor for what you are doing.

[jaxqen]

Hi guys

My bench gets increasingly tough as i constantly increase the weight.


Bench: (goal: ~24 reps)
3 sets of 5(-8) reps.
Start: 3x8 with 90kg ez, 92.5kg with 3x6 close; 8,8,5,4 ok; 92.5kg; 7,6,4 fail with 92.5kg; go 90kg next: 6, 6,6 (close); go 90kg x8 next; 92.5kg: 6,5,4 fail; try again: 7,5,4 = 16...; 92.5: 7, ?; 95: 6, 6, 5 ok; go 97.5: 6,5,5,; 100kg: 6,5,5,4,3 =23 ok; 102.5kg: 5,5,4,?; 102.5kg: 5,4,drop weight to 100:4,3;lower to 95kg: ok; 100: 7,5,5,4,4 ok; 100kg: 7,5,5,4,3; ok, go higher: 102.5kg: 6,5,4.5,4,3 = 22 (fail); 102.5: 6,6,5,4,4 ok; go 105kg: 5,4,4,3,2 (fail); try 105 again


i am unsure if i am using my full potential

Unlike other exercises who get increasingly easier when you constantly increase the weight?
Seriously, it is supposed to get tougher.


I don't get it.
If rep goal is 24 and you do 3 sets of 5-8, the only way to go up in weight is to do 3 straight sets of 8-8-8.
There is no other possibility.
9-8-7 is a no, because your rep range is 5-8
And you can only do 3 sets.
So why do you do 4 or 5 sets, if your rule is 3 sets?
And why do you do 4 and 3 reps if you rule is 5-8 reps?


Nobody is using its full potential.
And its a good thing... maybe.
If everyone would use its full potential, you'll have more serial killers and dictators.

No one can decipher what you wrote


train BP variations.

Copy & paste and pressing Enter after each ; helped me.


Why? Not trying to argue, but what is the reason for using BP variations?

It's a myth.
It's easier to decypher them than to decypher OP's log.

[air2fakie]

Why? Not trying to argue, but what is the reason for using BP variations?

See OPs post.

[GeneralSerpant]

See OPs post.

Why? Not trying to argue, but what’s in op’s post?

[jaxqen]

See OPs post.

I was expecting an "muscles become resistant to hypertrophy from certain angles over time" type of argument

Why? Not trying to argue, but what’s in op’s post?

A text that cannot be decyphered.

[air2fakie]

I was expecting an "muscles become resistant to hypertrophy from certain angles over time" type of argument

Do you really ever hear me talk all sciency? It's more like... if you're not happy with the results of what you're doing, do something else.

[BotoX888]

I am male, using this workout:

https://www.aworkoutroutine.com/the-...rkout-routine/

we are talking about the upper body A workout. over time, i slowly deviated from the mentioned 3 sets of 6-8 reps. I started to do LOWER reps such as 5, 4 or only 3 reps.

--> Now my question is quite simple: should i drop the weight in order to stay within the mentioned 6-8 rep range (and only do 3 sets) OR is it more benefitial if I reach my rep goal (which is at least 24) by doing heavier weights BUT LOWER REPS AND MORE SETS?

i make an example:

Version a:
95kg: 3 sets of 8 reps = 24 total reps

OR

Version b:
102.5kg: 5 sets totalling in 24 reps (for example 7,5,5,4,3 reps)

overall i get more volume with version b. But if my goal is hypertrophy and not strength, isn't version a better for me?

[air2fakie]

--> Now my question is quite simple: should i drop the weight in order to stay within the mentioned 6-8 rep range (and only do 3 sets) OR is it more benefitial if I reach my rep goal (which is at least 24) by doing heavier weights BUT LOWER REPS AND MORE SETS?

When you choose between 2 wrong answers to your problem, you'll never be right. See #3 above.

[BotoX888]

Hey, thank you! :-)

I will try that. im gonna drop the weight significantly and do 8-10 rep range for a change and i wont go to failure.
what do you mean by bp variations? i didnt understand that part.

[GeneralSerpant]

I was expecting an "muscles become resistant to hypertrophy from certain angles over time" type of argument

Each movement has a distinct contraction line. The movement teaches the body to contract the fibers in the sequence on demand, and before that you aren’t able to recruit, generally flex, and start training them from nothing. Each new movement you learn recruits a different sequence… overlapping of course, not just a whole new muscle… and more fibers can be generally flexed now, even with the original movement.

[BeginnerGainz]

What in the algebra is this sh!t?

[air2fakie]

Hey, thank you! :-)

I will try that. im gonna drop the weight significantly and do 8-10 rep range for a change and i wont go to failure.
what do you mean by bp variations? i didnt understand that part.

You can train different rep ranges on different days in the same program.

By BP variations I meant that if you're stalling continuously don't keeping hammering the nail the exact same way. You can work on weak points doing different variations - pause, tempo, floor, incline, db, etc.

[GeneralSerpant]

What in the algebra is this sh!t?

Basically he wants 24 reps, and (wants) to be able to do it in 3 sets (or less presumably). Working with more sets is fine for trial purposes, and understandably he might stop before 24 reps if failure occurs.