need help

[samuri_sting]

Hi, I have a question about the importance of resting time and consistent improvement of exercises. I am trying to gain lean muscle (no shit, right), and my strategy right now is to rest two full days between exercising each muscle group. Unfortunately, I am having trouble bumbing up the next level. I have been told that if you don't lift more weight or more reps at each workout than the last one, you are wasting your time. For example, if I did 4sets of 10 reps with a shoulder press, then I would need to do at least 4 sets of 11 reps the next time. So basically, I am kind of stuck with most of my exercises. Any suggestions?

 

[mike456]

2 days aint enough for recovery
for smaller muscles such as biceps, triceps they need about 3 days rest, and larger muscle groups ike back, chest need 4-6 days rest

your not gonnaa increase reps on every set in 2 days, it takes time, post your routine

 

[CowPimp]

2 days aint enough for recovery
for smaller muscles such as biceps, triceps they need about 3 days rest, and larger muscle groups ike back, chest need 4-6 days rest

your not gonnaa increase reps on every set in 2 days, it takes time, post your routine

This isn't true. If you balance all of the other training variables properly you can train the same muscle groups quite frequently.

 

[JonnyStead]

This is a tricky one for me too.

I'm 32 163lbs (74kgs) at 5' 9" -

I'm progressing slowly but surely training monday's and friday's (with a run on weds for cardio) on most of my routine - with the exception of bench press which I am stuck on 170.5lbs (77.5kgs) -

Fridays are definately better than mondays (I think because of the rest time from the Monday) - but I never break through 77.5. I'm doing one warmup set (1x8) of 60kgs and then 2x8 at 77.5 but that ends up more like 1x8 and 1x5-6.

I eat a balanced 3 meal per day diet and have protein shake after workouts - anything obvious you guys can spot and tell me?

Do you think it would help if my spot partner 'helped' with those last couple of reps? I dunno - I've been stuck for a few weeks! thanks all in advance!

 

[Gazhole]

This is a tricky one for me too.

I'm 32 163lbs (74kgs) at 5' 9" -

I'm progressing slowly but surely training monday's and friday's (with a run on weds for cardio) on most of my routine - with the exception of bench press which I am stuck on 170.5lbs (77.5kgs).

Do you do DB bench or BB bench?

Try alternating between DB and BB. DB bench has improved my BB bench by quite a bit since i started doing them, so much so that i rarely actually do BB bench anymore.

In general, try and increase your calorie intake to help build muscle. The added muscle mass may give you that bit of a kick you need.

 

[CowPimp]

This is a tricky one for me too.

I'm 32 163lbs (74kgs) at 5' 9" -

I'm progressing slowly but surely training monday's and friday's (with a run on weds for cardio) on most of my routine - with the exception of bench press which I am stuck on 170.5lbs (77.5kgs) -

Fridays are definately better than mondays (I think because of the rest time from the Monday) - but I never break through 77.5. I'm doing one warmup set (1x8) of 60kgs and then 2x8 at 77.5 but that ends up more like 1x8 and 1x5-6.

I eat a balanced 3 meal per day diet and have protein shake after workouts - anything obvious you guys can spot and tell me?

Do you think it would help if my spot partner 'helped' with those last couple of reps? I dunno - I've been stuck for a few weeks! thanks all in advance!

Layout your prorgram in a new thread and we'll take a look at it.

 

[JonnyStead]

Do you do DB bench or BB bench?

Try alternating between DB and BB. DB bench has improved my BB bench by quite a bit since i started doing them, so much so that i rarely actually do BB bench anymore.

In general, try and increase your calorie intake to help build muscle. The added muscle mass may give you that bit of a kick you need.

Hey GREAT news! - I really watched my food intake (bumped it up with good stuff) in my 4 days out of the gym and got plenty of rest and guess what? We flew through the programme and killed those bench presses! - so its up to 80Kgs for me - thanks for the input!

 

[Gazhole]

Hey GREAT news! - I really watched my food intake (bumped it up with good stuff) in my 4 days out of the gym and got plenty of rest and guess what? We flew through the programme and killed those bench presses! - so its up to 80Kgs for me - thanks for the input!

No worries! Just glad if anything i say helps in some way.

Congratulations also. All the advice in the world isnt anything without hard work and dedication. Good on ya!

Onwards and upwards!