ecksman

ok i'v been working out for about 3 months now i seem to not be able to get much stronger, i usually do about 7 or 8 sets of 6 reps(flat bench) and 5 or 6 sets of 7 reps(EZ curls). i want to start doing inclines but everytime im about to set the bench up for that i feel that i could still do more flats. if someone could suggest a new routine that would give the overal buff look and make me stronger i'd apprieciate it,

p.s. new to the website and working out but trying learn as much as i can

ecksman

or how many sets is enough and how many days should i work out a week

sabre81

well ill give you my opinion using chest as an example.

I have found this has worked best for me and my old gym buddy.

I do about 8-9 sets for chest, doing 2 presses. somthing like....

Incline DB press - 3 sets 6-8 reps
flat BB press - 2 sets 6-8 reps
cable flyes - 3 sets -6-8 reps

Best bet is to get a bunch of different routines, and take a bunch of different people's opinions, and see whatw orks best for ya.

i workout 3-4 days a week.

good luck

Damn

DimebagDarrell

listen to sabre. switch things up every now and then. keep your body guessing. every once in a while ill throw in a "power week" where i can do no more than 4 reps max. im actually doing one of them this week. biggest thing to worry about is overtraining. if you overtrain, you wont get anywhere. i do 9 sets on chest day and 8 on bis, 8 on tris, etc. you body doesnt require 4 hours of lifting to respond. also use that brain, part of your strength is derived from how determined you are to get that weight up. push yourself to lift harder, but not for longer periods of time.

cutting sucks.

ecksman

thanks for the advise im going to try it, up untill this point i've been doing anywhere from 8 to 12 sets, 6 reps of flat BB i'm looking to get bigger as fast as posssible will more reps help? Thanks for the help

sabre81

more reps will not help. More weight will help. Just keep adding more weight every week.

Damn

KarlW

Is that all you do? Flat bench and Arm Curls?

CowPimp

In terms of training, look into respected training protocols and give them a try. Max-OT, HST, P-RR-S, and HIT are all prime examples.

Beyond training, you must consider what you eat. Your diet is going to be more crucial in overcoming mass plateaus than how you train.

The only time it's bad to feel the burn is when you're peeing...

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DimebagDarrell

yeah, up the weight and add new excercises. theres more muscles than just the pecs and biceps. when i bench, its one of three excercises i do, and i only do 18-24 reps of it. youre doing 42 to 48. what's your training split, and what excercises do you do?

cutting sucks.