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  1. #1
    My Pussy and My crack tcatcrawler's Avatar
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    at what point can i stop adding weight to an exercise?

    i usually do 2 days on and then a rest day. i do 1 warm up set of half the weight. and then do 2 sets of the working weight. once i hit 2 sets of 10 for these exercises i'll add another set and work my way up to 3 sets of 10.

    i've progressed to these weights in almost 4 years time. at what point do i stop adding weight and what do i do instead?

    10.2
    High cable fly 20.5, 30.5 or 20, 30 pulley 1, 2 sets (6 reps) --
    Flat Bench 20s, 60s or 35, 65 machine press #3 --
    Incline machine 35, 65 #3 or #2 --
    Machine Fly 70, 140 (inner handles) #6 #3 --
    Decline 25s, 55s smith or 32.5, 62.5 db -- <============================== this is getting heavy
    Cable 2 handles 40, 80 -- <============================== this is getting heavy
    Single cable overhead 12.5, 27.5 --
    Tricep pushdown 100, 195 #4 -- <============================== this is getting heavy

    Yellow Leg Curl (hams) 50, 95 --
    Extension (quads) 90, 175 #3 #11 medium --
    Close grip pull up 175, 145 (partial up) --




    9.30
    Preacher Machine 45, 90 1 set, 2 sets (6 reps)
    Or Incline Single Arm #5 22.5, 42.5 - (not full extension) <============================== this is getting heavy
    --
    Hammer Curl 22.5, 42.5 (half sets) ---- <============================== this is getting heavy
    Reverse ez bar 25, 45 --
    Ez Spider Curl #4 15s, 27.5s or 55ez --
    Alternating db Curl #6 22.5, 42.5 (half sets) ---- <============================== this is getting heavy

    Dumbbell pullover 32.5, 67.5 -- <============================== this is getting heavy
    Back extension 95, 190 #2 --
    --pull up: 165, 85 (wide grip)
    Or Pull down 60, 120 single pulley Or machine --
    Or front pull down 45, 90s
    --row machine 70, 140 -- <============================== this is getting heavy
    Or dual pulley row h handles 50, 100 <============================== this is getting heavy
    Or Mts row 50, 95 on each side (half single sided sets) <============================== this is getting heavy

    Bodyweight glute press up 30, 50 bar
    Abductor 65, 130 (#2) (feet flat) --
    Adductor 95, 190 (#6) (feet flat) --



    9.29
    Arnold 20, 37.5 pyramid 1 set. 2 sets (6 reps) --
    Rear fly #5 55, 110 (machine) or chest supported rear bench dumbbell fly 27.5, 57.5 #3 -- <============================== this is getting heavy
    Side lateral supported by holding on to an incline bench. unilateral #7 incline. db 17.5, 37.5 -- <============================== this is getting heavy
    Shrug 37.5, 77.5 -
    Front angled 12, 22.5 --
    Extra:
    Fist Waiter 32.5, 67.5 --

    Straight Press bar 10s, 55s(don't lock knees) (heels at edge)
    Or seated Leg press #3 110, 210 --
    Calf press 85, 170 #3 seat (focused ROM) --
    *"Soon you'll be ashes, or bones. A mere name at most - and even that is just a sound, an echo. The things we want in life are empty, stale, and trivial. So treat human beings as they deserve, be tolerant with others and strict with yourself. Remember, nothing belongs to you but your flesh and blood - and nothing else is under your control" - Marcus Aurelius
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Until you stall.

    Then you do a different variation until that one stalls too.

    Then rinse and repeat until huge.
    Age: 30

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    -Sir Isaac Newton
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  3. #3
    My Pussy and My crack tcatcrawler's Avatar
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    tcatcrawler is offline
    Originally Posted by BeginnerGainz View Post
    Until you stall.

    Then you do a different variation until that one stalls too.

    Then rinse and repeat until huge.
    variation? theres only so many ways to hit the lateral and rear delts
    *"Soon you'll be ashes, or bones. A mere name at most - and even that is just a sound, an echo. The things we want in life are empty, stale, and trivial. So treat human beings as they deserve, be tolerant with others and strict with yourself. Remember, nothing belongs to you but your flesh and blood - and nothing else is under your control" - Marcus Aurelius
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  4. #4
    Moderator SuffolkPunch's Avatar
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    Originally Posted by tcatcrawler View Post
    variation? theres only so many ways to hit the lateral and rear delts
    True but if you think about shoulder exercises in general, there are lots of alternative presses and such like. Also variations can mean different rep ranges and levels of intensity (RIR) in each set. You can also add sets. Ultimately you are trying to keep the stimulus fresh since your body stops responding if the stimulus doesn't change - if it can't get stronger then doing something different is a reasonable alternative. Sometimes you just have to take a couple of weeks off and come back to freshen it.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by tcatcrawler View Post
    variation? theres only so many ways to hit the lateral and rear delts
    Oh, you’d be surprised.
    Age: 30

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  6. #6
    Unregistered User MyEgoProblem's Avatar
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    Cables
    Dumbbells
    Multiple Machines
    Bands
    Kettlebells
    D handles
    Cuffs
    Ropes
    Various torso leanangles
    Various angles of pull
    2 handed
    1 handed
    Lean in/out
    Elbow angle
    Thumbs up/down/neutral

    That's just a few for the side delts alone.

    If we ignore any upright pulling or barbells or body weight.

    Rear delts and front delts- there is much more variation.

    Small changes can be a big deal for bypassing accommodation and stalls while still pushing progress.
    FMH crew - Couch.
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