need some help...please [Forum Archive]

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need some help...please

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Posted by: vinceforheismen

Guys iv been working out since June. Iv gone up in my bench but the last 3 months i have been stuck.... what am i doing wrong. i dont overtrain i dont think. i only work chest once a week.

Posted by: P-funk

please post your entire workout routine (not just chest day)...sets and reps and rest interval if you keep track of that thing (which you really should be).

Posted by: zootroid

Do you just bench with the bar?
If so, try getting some dumbbells and alternate between the bar and dumbells each week. You'll be able to increase further.

Also, if you have an incline bench try that aswell.

Posted by: vinceforheismen

Mondays: start with barbell bench. warm up do 10 reps
then 4 sets of 10 reps. increase weight every time
Then incline bench: 3 sets of 8 reps increse every time
Then dumbbell bench: 3 sets of 8 reps.
then seated fly 3 sets of 8 reps.
lat pull down: 3 sets of 8 reps

Tuesday: shoulders
barbell military press: 4 sets of 8 reps
dumb bell press: 3 sets of 8 reps
lateral raises: 3sets of 12 reps
front dumbbell raises: 3 sets of 10 reps

thursday: legs

friday: biceps forearm
ezbar curl: 4 sets 10 reps
dumbbell curl: 4 sets 10 reps
hammer curl: 3 stes: 10 reps
forearm: wrist curls 3 sets 16reps

sat: abs, running

Posted by: Squaggleboggin

I see an entire day dedicated to chest. I see an entire day dedicated to shoulders. I see an entire day dedicated to legs.

The first isn't exactly desirable in some cases, but it's possible to work with. The second is inexcusable. The third is advisable.

I see no training for back. This is bad. Consider one of CowPimp's full body routines or split routines. Search for one of his threads with the titles of full body routine and split routine. They contain not only routines but a lot of useful information.

Posted by: P-funk

do you train your back?

Posted by: vinceforheismen

yes i do. do it on chest days. dead lift, rows, lat pull down

Posted by: Squaggleboggin

Why did you exclude that from what was your entire workout? What is the order in which you do the exercises for that day? Are your goals for strength or size?

Posted by: vinceforheismen

sorry about leaving that out.. first i do all the chest workouts, then dead lift, rows, last lat pull downs

Posted by: vinceforheismen

right now i can max 190. By the end of next month i would like to max 200, 205. Now i can curl 85 lbs on barbell. i would like to curl 100 by the end of next month. thanks again for ur help!

Posted by: Squaggleboggin

Start your workouts with your most compound movements. That means the deadlift should really be first. Then you can go to rows, followed by bench. If you do all these with intensity, there's really no point in doing the other exercises (assuming you're not bodybuilding, otherwise this may change) IMO.

Posted by: vinceforheismen

am i overtraining my chest? how come i have been stuck at the same weight for a long time. Thanks for helping me!

Posted by: Squaggleboggin

What are your goals? If you answer this question, I can probably offer a lot more help and point you in the right direction more accurately.

Posted by: vinceforheismen

I did answer it. its 3 posts above this one i believe.

Posted by: Squaggleboggin

I just assumed that was a simple short term goal, sorry. Assuming you do want to continue your quest for strength, you really should avoid machines altogether as a general rule of thumb. There are instances where machines are acceptable, but in general strength training they are not. Focus on compound movements that work your body a whole, not isolation exercises that artificially mimic free weights and don't train your body as a unit like it was meant to be trained.

Deadlift variations, row variations, face pull variations, squat variations and overhead pressing should be the basis of most of your workouts. Consider DBs for extra stabilization work and the use of awkward objects for an extremely functional strength attainable only with such work. If you're willing to spend about $20 and do a few unorthodox things, I can tell you that sandbag training really works. Go ahead and train with weights for a few weeks. Then try using the same amount of weight in similar exercises using sandbags. I guarantee the sandbag movements will be impossible if you even somewhat challenged yourself with normal weights. There are an unlimited number of things you can do with awkward objects like sandbags. If you want, you can check out my journal (link in signature) for some ideas on exercises. I'll be posting my sandbag routine in there tomorrow most likely. It's always a good idea to at least throw in some random bag work every once in a while, even if you don't temporarily train with sandbags exclusively.

Posted by: Nate K

Quote:

Originally Posted by vinceforheismen

Now i can curl 85 lbs on barbell. i would like to curl 100 by the end of next month. thanks again for ur help!

c'mon man. That shouldn't be a main goal.

Posted by: Squaggleboggin

He never said it was his main goal. You should set goals for every lift you do IMO.

Posted by: MWpro

Quote:

Originally Posted by Squaggleboggin

He never said it was his main goal. You should set goals for every lift you do IMO.

For heavy compound exercises, I agree. But for an isolation exercise such as the barbell curl, who gives a shit, especially if it is done just as a "finishing move" after a back workout?

Posted by: Squaggleboggin

Quote:

Originally Posted by MWpro

For heavy compound exercises, I agree. But for an isolation exercise such as the barbell curl, who gives a shit, especially if it is done just as a "finishing move" after a back workout?

What's the point of strength training without progress? If you're not setting and accomplishing goals for an exercise, it is utterly useless in the world of strength training.

Posted by: Nate K

Anyone that knows anything about lifting would know that listing a goal for your curl is a stupid thing to do.

Posted by: vinceforheismen

why? im only 15 so i havent been working out long.

Posted by: bulldogge

lower the reps to 6

Posted by: fletcher6490

Quote:

Originally Posted by vinceforheismen

why? im only 15 so i havent been working out long.

It's all good man. A common mistake made by younger weightlifters is to over emphasize the need for bicep strength. I see it all the time in my gym, a couple kids come in and do nothing but biceps for a whole hour. I'll admit, I used to be the same way. Now, after a good back workout all I need is one set of alternating DB curls to give me that pump I was looking for.

Good luck though

Posted by: MyK

Quote:

Originally Posted by Squaggleboggin

I see an entire day dedicated to chest. I see an entire day dedicated to shoulders. I see an entire day dedicated to legs.

The first isn't exactly desirable in some cases, but it's possible to work with. The second is inexcusable. The third is advisable.

I see no training for back. This is bad. Consider one of CowPimp's full body routines or split routines. Search for one of his threads with the titles of full body routine and split routine. They contain not only routines but a lot of useful information.

did you mean that an entire day dedicated to shoulders is inexcusable?

if so, why? Im curious!

Posted by: vinceforheismen

thanks for the help. i will lower em to 6 now. What does it do tho?

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