frustrated at progress...

Sandals · 04-09-2006, 08:29 PM

I have been lifting for over a year. the past month i have been doing a generic 5x5 program on the three biggies once a week (from atheletes.com), but my bench press is terrible. I can't even do a set with 135 yet, and that is a big goal of mine. i currently do the 5x5 with 80 percent of my max the entire way through ( 130 lbs). i want to know what a more effective program is. Im pushing myself hard, but not getting the results i want. for my chest/tris, i only do those 5 sets of bench and 2 accessory exercises at 2 sets (most of the time pushdowns or skulls)

what kind of program do most of you recomend to gain strength in the bench press (my form is dead on, so that is irrelevent), and what kind of gains can be resonably expected?

thanks for your time.

StrongBlade · 04-09-2006, 08:38 PM

I'm still new, and I've got a bench press a little worse than yours, but I'll give my best advice.

I assume your 3 biggies are squats, deads and benches. If they're not, then you really need to refocus your emphasis. These 3 lifts are responsible for telling the body to produce alot of growth hormone.

Also, why are you training your 3 big lifts once a week? If thats how long it takes to recover from your workout, then thats fine, but you should work your muscles as soon as you are recovered.

Also, 5x5 probably isnt the best way to go about it. I would suggest going 3x8instead. Just remember, if something isnt working, change it. Maybe start doing pyramids, or drop sets, or super sets.

Sandals · 04-09-2006, 09:38 PM

I decided on a full body routine 3 times a week. Hope fully this works- we will find out in a month or so...

Im still curious what a resonable bench press strength gain is over the course of say 3 months. thanks.

**P-funk** · 04-10-2006, 04:24 AM

post your whole routine...training days, exercises, sets reps, rest intervals (if you are tracking them).

Sandals · 04-10-2006, 09:17 AM

ill warm up and then do a 5x5 on the bench at 80 %1rm.
Then ill go and do 2 sets of tricep pushdowns at 8 reps. Then ill do around 3 sets of push press at around 7 reps.

on leg day i do 5x5 deep squats with 75 percent 1rmax. If i have anything left, ill do some one legged bodyweight squats.

on back day i do a 5x5 of deadlifts with 85 percent 1 rep max then 3 sets of lat pull downs, and 2-3 sets of bent rows. maybe 1 or 2 sets of bicep curls to finish it off.

I do the three workouts on nonconsecutive days: mon wed fri typically.

I rest for about 3 minutes between all sets on every exercise.

I got stronger really fast, but when i started to diet down and lost 10 pounds, i lost about 15 pounds off my bench. I understand that that is normal, but ive been at this weight for 3 weeks, and i havent seen any progress on my bench on a week to week basis (since ive hit this weight) which is what ive been pushing for. Ive been doing this routine for about 5-6 weeks.

Sandals · 04-10-2006, 09:21 AM

I was looking at switching to a full body like this:

bench
military press
bent rows
skulls
curls
squats
crunches/leg lifts alternate
the occasional stiff leg deadlifts

all sets of 1-3 (starting at about 1 and moving my way up)

3 times a week.

8-12 rep range.

maybe rest intervals of 1-2 minutes.

DiGiTaL · 04-10-2006, 10:18 AM

Hey, take a look at Gopro's P/RR/S work out, maybe it'll interest you. Its an amazing work out.

Sandals · 04-10-2006, 01:10 PM

I don't think im advanced enough to worry with gopros routine. I just need to focus on a very basic routine, and ive recently read that full body routines are the best for people in my position just looking to add some mass and strength. I appreciate the heads up though, digital.

**P-funk** · 04-10-2006, 01:22 PM

you should read through the trainign 101 stickie to get an idea of how to set up a basic routine for yourself.

lil2fiddyguy · 04-11-2006, 01:35 AM

I'm a noob and have made no significant progress so feel free to ignore me, but maybe the diet. Perhaps you're not eating enough?

mrmark · 04-11-2006, 05:59 AM

Quote:

Originally Posted by lil2fiddyguy

I'm a noob and have made no significant progress so feel free to ignore me, but maybe the diet. Perhaps you're not eating enough?

When I 1st started training, I wasted about 9 months because I wasn't eating enough. It's a continual learning thing. Jodi's got some good stickies on food groups.

Sandals · 04-11-2006, 11:05 AM

Im cutting, so i know im not eating enough. Maybe gaining strength shouldnt be a goal right now. thanks for the input.

**P-funk** · 04-11-2006, 12:10 PM

post your current routine so we can help you out.

Sandals · 04-11-2006, 12:33 PM

I did. Please view post 5.

**P-funk** · 04-11-2006, 12:52 PM

oh....well, you need a better program if you want to see some real results. try and read some of the stickies and re-work it.

Sandals · 04-11-2006, 01:55 PM

Thanks, I appreciate the help! hopefully i can get back on track again!

04-09-2006, 08:29 PM	#1
Sandals Registered User Join Date: Apr 2006 Posts: 18	frustrated at progress... I have been lifting for over a year. the past month i have been doing a generic 5x5 program on the three biggies once a week (from atheletes.com), but my bench press is terrible. I can't even do a set with 135 yet, and that is a big goal of mine. i currently do the 5x5 with 80 percent of my max the entire way through ( 130 lbs). i want to know what a more effective program is. Im pushing myself hard, but not getting the results i want. for my chest/tris, i only do those 5 sets of bench and 2 accessory exercises at 2 sets (most of the time pushdowns or skulls) what kind of program do most of you recomend to gain strength in the bench press (my form is dead on, so that is irrelevent), and what kind of gains can be resonably expected? thanks for your time.

04-10-2006, 04:24 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	post your whole routine...training days, exercises, sets reps, rest intervals (if you are tracking them). E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2006, 10:18 AM	#7
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Hey, take a look at Gopro's P/RR/S work out, maybe it'll interest you. Its an amazing work out. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

04-10-2006, 01:22 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	you should read through the trainign 101 stickie to get an idea of how to set up a basic routine for yourself. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-11-2006, 12:10 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	post your current routine so we can help you out. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-09-2006, 08:38 PM	#2
StrongBlade Registered User Join Date: Apr 2006 Posts: 16	I'm still new, and I've got a bench press a little worse than yours, but I'll give my best advice. I assume your 3 biggies are squats, deads and benches. If they're not, then you really need to refocus your emphasis. These 3 lifts are responsible for telling the body to produce alot of growth hormone. Also, why are you training your 3 big lifts once a week? If thats how long it takes to recover from your workout, then thats fine, but you should work your muscles as soon as you are recovered. Also, 5x5 probably isnt the best way to go about it. I would suggest going 3x8instead. Just remember, if something isnt working, change it. Maybe start doing pyramids, or drop sets, or super sets.

04-09-2006, 09:38 PM	#3
Sandals Registered User Join Date: Apr 2006 Posts: 18	I decided on a full body routine 3 times a week. Hope fully this works- we will find out in a month or so... Im still curious what a resonable bench press strength gain is over the course of say 3 months. thanks.

04-10-2006, 09:17 AM	#5
Sandals Registered User Join Date: Apr 2006 Posts: 18	ill warm up and then do a 5x5 on the bench at 80 %1rm. Then ill go and do 2 sets of tricep pushdowns at 8 reps. Then ill do around 3 sets of push press at around 7 reps. on leg day i do 5x5 deep squats with 75 percent 1rmax. If i have anything left, ill do some one legged bodyweight squats. on back day i do a 5x5 of deadlifts with 85 percent 1 rep max then 3 sets of lat pull downs, and 2-3 sets of bent rows. maybe 1 or 2 sets of bicep curls to finish it off. I do the three workouts on nonconsecutive days: mon wed fri typically. I rest for about 3 minutes between all sets on every exercise. I got stronger really fast, but when i started to diet down and lost 10 pounds, i lost about 15 pounds off my bench. I understand that that is normal, but ive been at this weight for 3 weeks, and i havent seen any progress on my bench on a week to week basis (since ive hit this weight) which is what ive been pushing for. Ive been doing this routine for about 5-6 weeks.

04-10-2006, 09:21 AM	#6
Sandals Registered User Join Date: Apr 2006 Posts: 18	I was looking at switching to a full body like this: bench military press bent rows skulls curls squats crunches/leg lifts alternate the occasional stiff leg deadlifts all sets of 1-3 (starting at about 1 and moving my way up) 3 times a week. 8-12 rep range. maybe rest intervals of 1-2 minutes.

04-10-2006, 01:10 PM	#8
Sandals Registered User Join Date: Apr 2006 Posts: 18	I don't think im advanced enough to worry with gopros routine. I just need to focus on a very basic routine, and ive recently read that full body routines are the best for people in my position just looking to add some mass and strength. I appreciate the heads up though, digital.

04-11-2006, 01:35 AM	#10
lil2fiddyguy Registered User Join Date: Mar 2005 Posts: 84	I'm a noob and have made no significant progress so feel free to ignore me, but maybe the diet. Perhaps you're not eating enough?

04-11-2006, 11:05 AM	#12
Sandals Registered User Join Date: Apr 2006 Posts: 18	Im cutting, so i know im not eating enough. Maybe gaining strength shouldnt be a goal right now. thanks for the input.

04-11-2006, 12:33 PM	#14
Sandals Registered User Join Date: Apr 2006 Posts: 18	I did. Please view post 5.

04-11-2006, 12:52 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	oh....well, you need a better program if you want to see some real results. try and read some of the stickies and re-work it. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-11-2006, 01:55 PM	#16
Sandals Registered User Join Date: Apr 2006 Posts: 18	Thanks, I appreciate the help! hopefully i can get back on track again!

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