A quick question:
My workout partner has gotten WEAKER in the last few months on his bench. Also, he hasn't gained any size either. This is our standard routine:
4 sets each 8-12 reps
I was tired of platueing and by protest I changed my own routine. Now I have seen improvements but my partner won't follow my routine because he's still following the bench pattern of good ole Ronnie from years back. And of course what do I know right??...
The changes I have made that he disagrees with:
I begin my warmup with pushup, usually about 2 set of 15 with a 1-2 minute break in between and a good stretch at the end.
He's still benching the bar 12x's for a warmup.
My high is 3 sets of 115. I will start there and drop 5 lbs every set not to drop under 100lbs even if that means i'm only pushing the bar once on my very last set.
Set 1 115 3-4x's
Set 2 110 4-6x's
Set 3 105 4-6x's
Set 4 100-105 4-8x's <--- if I ate my wheaties that morning
if he has done 155 then 145 and so forth down to about 125 or 135 burning out his last set on the lightest he can push for 12 reps.
Also his grip changes from bench to bench. I follow the standard, "fall into a pushup position and where your hands fall naturally is your appropriate bench grip. According to him though, changing his grip will increase or build different angles of the "same" muscle. Ok whatever, but his arms are always so far apart. I believe this is one of the reasons why his chest is not growing. I think it's actually going in reverse LOL!! But why would his stregth DECREASE?? Even if he followed his same routine day in and day out, wouldn't he at least maintain???
Any help would be great!!! Also if you can add or take anything away from my routine please feel free to critique, add to, remove, whatever. I'm always looking for something new once plateu hits!!! Thanks guys!!
:alcoholic Happy New Year