Thread: different training routines

F-

Originally Posted by Zhu

ive been lifting steadily for about 6 months, and the past month, ive hit a wall with my progress. this is the routine i have been using for the majority of my lifting "career".

bench:
1x8 185lbs
1x5 195 lbs
1x10 135 lbs closegrip

incline:
3 sets of 10/8/6 starting at 115 lbs and adding 10 lbs with each set.

dumbell flys:
3x10 30lbs

decline:
3 sets 10/8/6 starting at 135 lbs and adding 10 lbs with each set.

brain crushers:
3 sets with 40 lbs

i was never sore or tired the next day with this routine

id like to add that i started taking creatine, although im off it as of now. even with creatine, my upper body didnt see that much advancement. before i started taking creatine, i was able to max 220 lbs, and while taking it, i still was unable to max 225 lbs.

new routine:
to sum it up, all i do is less weight, but more reps (until my arms feel paralyzed and my spotter is lifting much of the weight)

i did the new routine for biceps, and i was sore the next day, the first time i have been sore from doing biceps in a long time.

i did the new routine for triceps just yesterday as well, and again today i am sore. is this good/bad? which routine is better?

ive also started drinking protein shakes after every workout, although that didnt give significant results either.

Do you train: Legs, lats, traps ???

Originally Posted by ForemanRules

Do you train: Legs, lats, traps ???

yea i go running twice a week, and lift lower body once a week. i dont really focus on legs that much though.
squat 3x10 @ 175 lbs
leg curls 3x10 on a machine
some weighted walking lunges thrown in there.

you do not have any exercises for the posterior chain except leg curls.

Originally Posted by mike456

you do not have any exercises for the posterior chain except leg curls.

does that affect my ability to progress in upper body strength? what are some posterior chain exercises?

Try a higher frequency program. Try implementing better balance. Try different exercises. Use different repetition ranges.

Try something else. The stickies will help guide you to a new program.

Oh, and if you haven't unloaded or taken any time off from the gym, now would be a good time.

Originally Posted by Zhu

does that affect my ability to progress in upper body strength? what are some posterior chain exercises?

yes, deadlifts, rows, pulldowns/ups, reverse flys