The Official Gym & Fitness Thread

honestly sometimes you just plateau for a while or you might be maxed out, i know i did a few years ago and stayed at 250 for about 8 months and then it slowly started to go up. Just keep pushing it and dont get discouraged if it isnt going anywhere.

Do you just to power or do you mix in high reps as well? and how old are you if you dont mind me asking?

 

Work your triceps, work on weighted dips, next time you bench add 5 lbs, then add 5 lbs again. Work out tri's twice a week, arm day and after chest on chest day. Give yourself a bit of rest between arm and chest day.

Try a superset style work out, and visit bodybuilding.com and search for plateau busting work outs. You may have to kick it up a notch...or get a spotter.

 

mon- arms
tues-arms
weds-arms
thurs-arms
fri-rest
sat-arms
sun- arms

 

That's a killer there...arms get a little shaky after a few sets...well the right arm does..

 

3 days right arm, 3 days left arm? gotta switch it up so you don't get that hair growing on your palm.

 

kind of this ^ Its all good info dont get me wrong, but honestly if you not trying to be a body builder dont lift like one because you wont see the same results. Kodiak im not busting your balls out anything

also do you build up to maxing or do you constantly max...?

 

you do have two legs right?

a day of rest a week is also good...

 

I don't really lift like one, and not really trying to get the results either...just a technique I used when I was trying to raise my bench. I always try to lift heavier then I did the week before. I'm kinda of a smallish guy in the chest area, its never been a strong point for me.

Other things I use are sticking point training. On a smith machine, put the bar so it starts out in the low position and push up heavy weight from there and do a set. Rack it a bit higher, do a set, rack it higher, do another set and then come back down. Finish with a burn out (works awesome with a guy on each end of the bar to take the weight off)

 

thats like saying if you practice basketball you wont get any good at basketball.....sure bodybuilding is 75% diet but you will see awesome results if you train like a bodybuilder and eat clean...my girl is figure Ms.Hercules 2007, 2008 champ and Hudson Valley champ 2007....we know a lil bit about training


Boom Roasted! LOL

 

If you plateau you just need to eat more. People don't understand that you will gain fast at the start and start to slow down until you stop gaining. Most of the time it's because you are still using the same eating habits you did to gain the weight. But now when they get bigger they don't realize it's time to eat more to make up for it.

There is no such thing as a hard gainer,only a light eater

 

One of the main reasons people quit! "Im not seeing any more results , this isnt working anymore blah blah blah....“Lifting is the seed, sleep and food are the soil and water”

 

I've been training at a 'Crossfit' gym since October. Never in my life have I seen results in strength gains and just being in better shape since I've started. Google it if you don't know what it is and give it a shot, if you dare. haha.

 

No one needs to paythat high a price for that crazy shit there are enough workouts available from crossfit.com and other sites for you to be able to put your own regiment together even if you know only half about what you should be doing lol plus Crossfit alone is depleting your ability to lift very heavy shit for functionality I do strength training 3 day splits/ Hurricane workouts from TrainingForWarriors.com every tuesday/thursday regardless if i did strength that day or not/and some crossfit with relevant body weight training and cardio in between days...but not just jogging(ocean swimming/sprints/pool laps/circuits)....ridiculous regiment...and i compete in strongman competitions....let me know if anyone wants to see some pics of comps!

 

richmond here too man.

Work the dependant muscles harder-shoulder & tri's & especially back.

Your form may also be the cause; how do you bench?

 

thanks for all the input guys. And it probably is because I don't eat enough/enough good foods and my matoblism probably doens't help either. I normally am too lazy to make something good so I sometimes just resort to junk food. I just went to the dominican republic at an all inclusive resort for a week and didn't gain a pound...I am 155lbs 19 years old by the way. My normal chest workout is a warmup set of 135. then I will do 10 reps of 175 then do 8 reps of 185 then normally 4 reps of 195ish. Then I will d0 3 sets of dumbell press and maybe some pushups. Then I will do triceps. I normally see people doing tri and chest on the same day and back and bis on the same day. then again I see people doing chest and biceps the same day. Which is best? I always thought the way I do it was best because your whole goal is to break down the muscle and build it back up. thanks guys

 

Try:

1. Chest/Back/Bi's/Tri's - HEAVY/Low Volume
2. Rest Day
3. Shoulders/abs
4. Legs/calves
5. Rest Day
6. Chest/Back/Bi's/Tri's - LIGHT/ High Volume
7. Rest Day

You're also young with a low body weight which is another factor, more food
and fats will equal more cholesterol and more test production. Try and at least
get 1 gm of protein per lb. of body weight daily.

after 12-14 months of training like that my lifts were: bench-405/deadlift-500/squat-440

 

Hard to tell you what to do on any given day. Everyone is different. The reason people train Chest/Tri's, or Back/Bi's on the same day is because they are using the same muscle groups.

If you train Chest and Bi's on one day then Back and Tri's the next, your Bi's won't be as strong due to yesterdays workout and you won't be able to pull as much weight therefore your back won't get the best workout possible. Yet some people do this and feel it works best for them. Also switching up movements "shocks" the muscles. So if you throw in Bi's on a chest day when your normal workout is Chest/Tri's, it will confuse the muscles. A concept similar to the P90x program.

 

which is why you have a spread throughout the week and do put those two workouts (back tri's, chest bi's) so close to eachother. dont forget you still need to train shoulders legs calves and do cardio! and doing back and bi's, or chest and tri's isnt as effective because it you target your bi's when you do back so when its time to do biceps, they are somewhat fatigued and you wont be able to blast them as you would if they were 100%.