The first few weeks that I started getting serious with lifting (a quarter into January), my chest seemed to be making decent gains. But it seems like it's stopped growing or I'm doing something wrong. I work out my chest once a week. Here is my progress (and yes, I go to failure):
Week 1: Bench Press (95 lbs.) 3 sets 8 reps
Week 2: Bench Press (95 lbs.) 3 sets 8 reps (+4 reps on the third set)
Week 3: Bench Press (100 lbs.) 3 sets 8 reps (+3 reps on the third set)
Week 4: Bench Press (105 lbs.) 3 sets 8 reps
Week 5: Bench Press (105 lbs.) 3 sets 8 reps
Week 6: Bench Press (105 lbs.) 3 sets 8 reps (-1 rep on the third set)
So, as you can see, my chest made some gains the first few weeks, and then it seemed to stop growing. And today, when I did my benching, I actually did one less rep on the last set. So, is my chest strength decreasing or something?
Btw, I also do Pec Deck, Arnold Press, and CG Bench on my Chest/Delt/Tri day, which is the day I work my chest. My Pec Deck also seems to have been plateauing, while my Arnold Press and CG Bench strength have been staying the same or increasing slightly.
Should I switch up my routine?
I'm thinking it's probably more diet-related or that you're overtraining. Normaly I'd say not to worry about it BUT since you're only starting and progress should come fairly easy.
How much do you eat (calories)?
Probably overtrained, but this is hard to determine based on the given info..
How many times a week do you work out? What is your diet like? Do you take any vitamins? Give some more info.
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I say you were over training. I had a similar problem last year. I just droped the number of reps I was doing and added more weight, at least thats what worked for me.
12 sets for chest really isnt overtraining tho...at least from what I heard from people at my gym. Im no expert but I know a lot of people do 12 total sets for their chest...
yeah... you only started lifting since january. SO i think plateauing for you is unlikely. What's your diet? the more muscle fibers you have the more weight you can lift, i think you should put on a few more pound.
I run into the same problem how much do you weigh? I can bench about 110 lbs over my weight and my max bench doesnt increase as fast.. what im saying is your chest might be so strong compared to other muscles in your body.
EAT, u just started there is no way u should be stopping, go eat, right now, after that, then 5 more times before u go to bed, then 10 times tmr morining before 12, then 15 times before u go back to bed, rinse and repeat
I don't know my daily calorie intake, and I'm trying not to eat a lot of fat. But I am trying to eat a lot.
But I don't see how I'm overtraining. I only work my chest once a week, and only do two exercises (3 sets each) for my chest each time.
Is it hard to calculate your caloric intake on fitday.com? What do I put for my lifestyle level? I'm only 15 so I don't work yet.
Also, I'm worried about getting fat if I eat too much. Do you think I should just put those worries aside and eat like a pig?
I'm also a little confused on how to find all the foods on fitday that I eat. How am I supposed to know what to put as my food when my mom cooks my dinner?
Last edited by fixationdarknes; 02-16-2005 at 08:35 PM.
You dont need to use fitday, just use the nutritional information on the back of most foods. If they dont have it you can estimate, you will become pretty good at doing it eventualy.
Being stuck at the same weight for 4 workouts is not a platue, its life.
If you plan on lifting a while you'll see what I mean.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
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do you do the benchpress 1st? i know that when i bench press after i have already done a bunch of other exercises i can bench literally half as much. Try benching first thing, before you are tuckered out.
May be you should do 3 exercises?
or try this since you seem like you're trying to keep your chest workout relatively short.
4 x Bench/inline bench: heavy x 4, medium-heavy x 6, medium x 8. really light x 12 (Example: 225 x 4, 205 x 6, 195x 8, 155 x 12)
2 x DB Press
3 x __________ (fly,pec dec, cable cross over)
1 x dip
Where in the ROM do you fail? top? bottom? somewhere in the middle?
This might point you to what muscle is potentaily over worked OR simply not strong enough......
Current Cycle: Cut
ATF Squat: 350lbs|315X2
DB Bench: 120|105X4
do you think you're due for a one week break from the gym?
darius19 - Alright, I'll do that.
Adam MacKinnon - I guess so, but being as I'm pretty much just starting out I'm just so devastated. I was so happy with my first few weeks of gains.
GEOFF361 - Yes, I BP first. It is the "major exercise" on my Chest/Delt/Tri day.
DNL - I keep all my workouts relatively short because I work out at school and only have 30 minutes at the very most to work out. So, being that I'm one that likes to rest a lot between sets, it's hard for me to fit in any more exercises. And that workout idea you posted, what about working my delts and tris directly? Is it necessary to do that?
Currently, I do:
-Bench Press (3 x 8)
-Pec Deck (3 x 8)
-Arnold Press (3 x 8)
-CG Bench (3 x 8)
So, would it be good to cut out the direct delt/tri work?
FireBug - I usually fail right about in the middle of the movement. The middle seems to always be the hardest point in the Bench Press movement for me. The bottom and top seem easier. It seems as if I could just get past the middle part of the Bench Press, I could manage to push up the rest of it.
Big Bas - I'm not sure, but I don't think so. I've only been at my routine for 6 weeks. Is that enough lifting for a one week break?
Last edited by fixationdarknes; 02-17-2005 at 05:48 PM.
well i know if you fail at top it's your tries and i think if you fail at the bottom it's your chest. i don't know about the middle.
i would not cut out direct tri work. definitely not.
I had the same problem when I was doing 9 or 10 sets a day for chest...just flys, flat bench, and incline db bench...For a few weeks I switched to 4 sets of flat bench for chest and did one set of eight reps and two heavy doubles...got my strength up quickly and I gained size with that strength...might not work for you, but I respond well to very low volume training...
Try doing this to warm up before your bp. You can actually increase your strength within one session and lift more weight than you normally do.
well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
135 x 12 reps (warm-up)
These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.
135 x 10 reps (warm-up)
Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.
185 x 6 reps (warm-up)
This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.
225 x 3 reps (weight acclimation)
You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.
255 x 1 rep (weight acclimation)
That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.
Sixth, Seventh, and Eighth Sets:
285 x 4 to 6 reps (muscle-building)
These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.
Notice we went to 285 instead of 275. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.
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I notice you're doing bench and CG bench on the same day, perhaps that's too much bench in a day for you and that may have something to do with it... try doing another triceps exercise instead.. like skull crushers.
CG Bench IS a tricep exercise.Originally Posted by Frankster
well duh lol... what I'm saying is that it's STILL a bench press and perhaps 2 bench presses in the same day is a a little too much benching in a day.. try replacing them with skull crushers or another triceps exercise and see what happens.
Alright, how about Tricep Rope Pushdown? I like that one. I'm not a big fan of skulls.Originally Posted by Frankster
yeah, sure that works... it's just a suggesting, try removing the CG bench from the routine for a while to see if your bench will improve.