Your way to pass plateaus?

[Metal85]

What methods do you guys to attain this?
I realized for the last few years I can get 110 DBs on incline bench for 10 and this past year I got 115s for 7---- not very much progress

 

[Ox 51]

I would think working on the barbell would increase your overall strength and carry over into the dumbbells, but you have trouble with barbell chest exercises, don't you? Because of the tricep injury?

 

[Metal85]

mostly dont use them bc only have partners some days

 

[Pharm_Fed]

I either do forced reps, negatives, or if I am by myself drop sets. Sometimes taking a week off completely or doing a light week helps. Sometimes changing exercises for a couple weeks helps.

 

[leei3]

change the order or my workouts, put your chest workout as either the first out of your week, or after a few rest days
try not to put it to close to shoulders or triceps see if that helps.
If you pyrimid your sets and your hitting 7 reps on 115lb for your last set then do the opposite,
try after your warm ups to use the heavyiest you can as your first working then decrease and up reps as you go.

 

[Boomer]

Train for 6 weeks at 4rep Max's .... increase the weight drop the reps... and eat heaps... after 6 Weeks go back to the way you used to.train

 

[Metal85]

alright thanks guys, and yeah I never attach tris shoulders and chest as well as back and bis are always seperated too

 

[The Dude]

alright thanks guys, and yeah I never attach tris shoulders and chest as well as back and bis are always seperated too

Are you training for strength or size? Either way I always rotate my exercises and do a modified DC training style, but at some point strength gains are hard to come by. Sometimes by the time I get around to doing an exercise again I'm only 2 reps stronger. Focus on the contraction and being totally in control of the weight. You can always make a weight feel heavier and reap more rewards from what looks like the same effort.

 

[Metal85]

Are you training for strength or size? Either way I always rotate my exercises and do a modified DC training style, but at some point strength gains are hard to come by. Sometimes by the time I get around to doing an exercise again I'm only 2 reps stronger. Focus on the contraction and being totally in control of the weight. You can always make a weight feel heavier and reap more rewards from what looks like the same effort.

well thats always a difficult question to answer due to the fact that I usually want both, but in this case I'd say more on the strength size due to the fact that im not seeing the numbers go up in a timely fashion

 

[The Dude]

If you are focused on a specific movement, the best thing to do is to analyze your strength throughout the movement. See at what points you are powerful and what points cause you to struggle. With your tricep injury, it is likely a mental / nervous system issue. Those are very difficult to overcome if you ever do.
I used to be incredibly strong on incline dumbell presses. Even 10 years after my pec tear I can't do incline dumbells as the muscles don't fire correctly and I can't balance them properly.

 

[big in vegas]

Try pin presses in a power rack if you don't have a training partner

 

[mrpeterson]

I take a week off, then do a week of straight cardio, then back to normal routine. This works for me with my circuit training.

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