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Thread: Endurance for hypertrophy

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    Tartan Muscle Crew IRN-BRU's Avatar
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    Endurance for hypertrophy

    My endurance is starting to be a problem when trying to hit my target volume (roughly 3-4 sets of 8).

    The biggest problem is dumbell bench. I do it every 5-7 days, and do tricep pushes and pec flys to finish up. Dont do any other chest or tricep on other days. Every set is to failure.

    In the past 7 workouts it's gone like this (kg dumbells):

    1: 8 @ 22, 8 @ 24, 7 @ 24, 5 @ 24
    2: 7 @ 24, 8 @ 24, 6 @ 24, 13 @ 18, 13 @ 18
    3: 10 @ 24, 7 @ 24, 5 @ 24, 8 @ 18
    4: 12 @ 26, 7 @ 28, 6 @ 28, 3 @ 28
    5: 7.5 @ 28, 4 @ 28, stopped counting coz it was getting too hard
    6: 9 @ 30, 3 @ 30, 8 @ 28, 3 @ 28
    7: 9 @ 30, 3 @ 30, stopped counting coz it was getting too hard

    So that's from 49lb dbs, to 66lb dbs in 5 weeks or whatever. Fine progress I reckon. Feels like my triceps just cant take it after the first set any more.

    Hence the problem, I only managed 12 good reps in total, instead of 28.

    So I feel like I'm going to platueu because I cant do the volume. Had anyone else had this problem?

    Do you think I should drop weights and go to a higher rep range? Like 15 reps? Or do triceps on a different day inbetween chest to build their endurance? Or stop going to failure so hard except the last set (I class failure as 2 seconds of it just not moving while I try my hardest).

    Thanks for any ideas.

    IRN-BRU
    Last edited by IRN-BRU; 04-04-2005 at 08:24 AM.
    Age 29 | Height: 5'11 | Weight: 176 lbs (a while ago) | Weight: 180 lbs (2-Nov-05) | Weight: 181 lbs (8-Nov-05)

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