Increases in Everything but Bench/Chest Presses...

[luckireds]

All:

I'm only about four weeks into my regimented program (lifting 4 days/week...no more than 6-10 sets per body part). I've made weekly gains on deads, squats, shoulder presses and curls. Bench work seems to be stagnant though. Any idea of what I can do or does chest regularly lag when it comes to increasing weight and reps? I wouldn't think so and I don't recall this happening in the past, but who knows?

I should mention that my chest workout has been like this:
BENCH: 1 warm-up and 4 working sets
INCLINE DB PRESSES: 4 working sets
DB FLYS: 2 working sets (followed by push-up's to failure)

 

[Crazymank]

how long have you been doing this? key is to switch it up. Try doing some negatives with more weight. You need a spot, but its something new to try.

 

[luckireds]

I work alone in my basement so spotters really don't work for me.

As for switching it up, I've only been doing this for four weeks...it's not as if I've been in a rut. This is still fairly new to my system. I'm not expecting big gains week in and out but when I can't knock out an extra rep from the week before or increase the weight any without sacrificing reps, it makes me wonder if something is a little off, you know?

 

[saudades]

Some people's genetics are like that. I'm in the same boat. You'll just have to work chest a little more/smarter to make gains.

 

[Crazymank]

then there is me who keeps loosing his bench press... haa haa...

 

[Germaine]

try doing more tricep work

Work on your triceps more the stronger they get the more weight you will push also switch it up do some close bench presses and you never mention incline and work on front shoulders as they will be able to hold more weight. Do more front shoulders presses

 

[saudades]

^ ^ ^ This is true. I found that shoulder and incline work greatly increased my strength and size in my pecs although I still have a way to go.

 

[dreww]

i find it strange that your military press strength goes up, but your bench isnt.

 

[luckireds]

My shoulder routine is as follows:

DB Presses: 1 warmup + 4 working sets
Upright Rows: 3 working sets (superset)
Sitting DB flys: 3 workings sets (superset)

Germaine: I do incline presses with DB for chest. But you brought up a good point about more tricep work...I tend to go a little light in this area.

 

[NAIR]

Too many working sets.

 

[luckireds]

10 sets of shoulders and 10 sets of chest is too much?

These are done on different days, of course.

 

[NAIR]

4 working sets on one exercise? That's overtraining at its best. Truly, at its best.

 

[nuknuk]

4 working sets on one exercise? That's overtraining at its best. Truly, at its best.

And that is the biggest bullshit I have ever heard.

 

[luckireds]

Four working sets on one exercise is overtraining when the total working sets per body part is not more than 10? I'm no pro but that doesn't sound right to me. I don't agree with your defintion of overtraining then. Anyone else care to weigh in on this???

 

[NAIR]

And that is the biggest bullshit I have ever heard.

Well don't take my word for it, consider the various pros and trainers who advoacate a single working set, 2 at most, per exercise. Dorrian yates ring a bell? Big A (a pro on this board) will agree and advocates the same for any level of bbr. What about DC?

 

[nuknuk]

Well don't take my word for it, consider the various pros and trainers who advoacate a single working set, 2 at most, per exercise. Dorrian yates ring a bell? Big A (a pro on this board) will agree and advocates the same for any level of bbr. What about DC?

I dont care what pro does what. Saying 4 working sets on a exercise is overtraining in nonsense.

No need to edit your post. As far as my hamstrings go I know they lag, but I doubt your grandmother as better. The sad thing is I just started bodybuilding serious in Oct of 08. So hi hater :wave:

 

[NAIR]

Your argument neglects to overcome the authority(s) I cited. These people are experts. Hany Rambod, even Charles Glass advocates a single all out 100% working set per exercise. Not to mention, various manuals such the ACE training manual (written by a variety of industry experts with MDs and PHDs) or other publications (peer reviewed or otherwise) that advocate similar protocols. You just dismiss it as nonsense but offer nothing in terms of logic, examples, evedince to support your claim.

So, Big A (the one and only pro on this board) states nonsense, and you, a serious bodybuilder of 1 year knows it better?

And I'm not a hater, I just get the impresssion that you think your tad better/smarter than everyone else on this board despite the fact that your arms are bigger than your lergs

 

[nuknuk]

Your argument neglects to overcome the authority(s) I cited. These people are experts. Hany Rambod, even Charles Glass advocates a single all out 100% working set per exercise. Not to mention, various manuals such the ACE training manual (written by a variety of industry experts with MDs and PHDs) or other publications (peer reviewed or otherwise) that advocate similar protocols. You just dismiss it as nonsense but offer nothing in terms of logic, examples, evedince to support your claim.

So, Big A (the one and only pro on this board) states nonsense, and you, a serious bodybuilder of 1 year knows it better?

And I'm not a hater, I just get the impresssion that you think your tad better/smarter than everyone else on this board despite the fact that your arms are bigger than your lergs

So let me get this straight. For example: I go workout chest. Workout is as follows:

Bench 4 sets
Incline bench 4 sets
Dumbell press 4 sets


you telling me that I just overtrained.

 

[NAIR]

Work sets bro. Work sets. 100% balls to wall all out intensity (think blood and guts). Do that 4 times per exercise? I would argue that you have likely overtrained. Especially if your doing this more than a few times a weeks with other body parts.

 

[Get_Swole]

I see exactly what Nair is saying. Take DC for instance there is a reason your only doing 1 rest pause set and 1 exercies per bodypart with the exception of the obvious ones. I normally do 10 to 12 sets per bodypart but my last set is the true 100% failure balls out set. The others are going up in weight obviously training the muscle but not to absolute failure. Training to absolute failure 10 times or 12 per workout per muscle in my eyes is overtraining as well.