Hi all,my bench press,deadlift and squats are all hitting plateau....deadlift and squats i have been doing 3x5 and benchpress 3x8
I was wondering changing deadlift and squats to higher reps like 3x10? and bench press to 5x5?
What you guys think? workable?
I think its would be a good idea to go 5x5 on bench, and make sure your last rep on your last set is at the point of failure (if that makes sense). 3x10 may be a little too many reps for deadlift IMO
Ive also noticed that doing dumbell presses after BB bench has helped increase my strength a lot
Last edited by 03mach421; 02-27-2009 at 02:00 AM. Reason: add
Reps and Sets alone dont really mean much unless you have a specific goal in mind.
Just my thoughts, but provided you are putting everything into each session at the gym, have been making consistent progress and your lifts have genuinely come to a halt, the first things I would consider would be food and rest.
This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw
As someone once said, "Everything works but nothing work forever." That has to do with the Hans Selye's General Adaptaion Theory. Joe Weider later ripped Selye off and re-marketed it as "Muscle Confusion".
What happens is you body adapts to your training program. Then your progress stops. That means you need to make some changes to your program.
The same thing happens in sports, like football. If you run the same play all the time, the defense will eventually learn how to stop you. So, a team mixes plays up.
It the same thing with you training. That is in part what periodization training is all about.
As Flynn said, before you change you program up, you need to decide what you goal is.
try alternating DB press with normal bench for a couple weeks, this helps me if i get stuck on a weight on either workout. just mix it up a bit, throw something new at your body every once in a while
18 yrs old
Just looking to build muscle, not too worried about being cut
how come I haven;t seen, eat more food?
H: 5'7" W:185
Goals: 495 -315 -585
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