darl7
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« on: February 03, 2012, 06:00:41 PM » |
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What I mean by my topic is when will I know is time to move on to a different weight?
or when will I know, Ill stop gaining strength from my workout.
For example> benching, now 35s on both sides 3x10.
when will I know Im done gaining strength and muscle mass from that.
also doing pull ups curl ups or other arm workouts be an overload with benching? since benching mainly focuses on chest
But many say it focuses triceps as well.
what do you guys think?
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Sheamus
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« Reply #1 on: February 03, 2012, 06:03:16 PM » |
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If you can do 3x10 reps with good form then add on the weight. If you are unable to make 10 reps with the added weight next time then stay on it until you can increase. But always increase if you can.
As for your second question, pull ups and curls work the biceps not the triceps. It would be nice to see your routine since it's difficult to judge if you're overloading your arms by just telling that you do pull ups and benching.
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Progress DiaryGoals: - Perform 3x10 full Chinups - Squat 1.5 bodyweight - Bench Press bodyweight - Deadlift 2 bodyweight
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TC!
Time & Effort!
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« Reply #2 on: February 03, 2012, 06:07:00 PM » |
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^ Agreed.
If you can already complete all your sets with that same weight your body is strong enough to move on. Increasing whenever you reach full sets is how to create a strength increase.
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darl7
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« Reply #3 on: February 03, 2012, 06:12:10 PM » |
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so basically when I can do 3 of 10 total?
or just once doing it 10 times.
because I can do the 45's decently around 1-4 times.
which is 140 pounds
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TC!
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« Reply #4 on: February 03, 2012, 06:19:03 PM » |
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When you can do all three sets to 10, then increase the weight. You only need to increase the weight as much as til you cannot get to 10 on your 3rd set.
Incidentally, if you're more interested in gaining strength I would recommend lowering your reps per set to around 5-8 and lifting a bit heavier.
Lifting a weight 1-4 rep sets are more in the realm of power lifting, which doesn't really sound like what you're going for.
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darl7
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« Reply #5 on: February 03, 2012, 06:21:12 PM » |
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Will mainly what I was going for, was benching high.
so, be able to keep raising my max.
So one week I can bench 145s then 155's 165's etc.
Because a professional Trainer, had an massive chest and thats what he told me he did.
basically
5x1-4 on heavy heavy weights.
then when you can do 5x5 you've gotten strong enough to move up.
(Im going for strength in my own opinion that seems best.)
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TC!
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« Reply #6 on: February 03, 2012, 06:29:33 PM » |
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Are you with a trainer or at least with a buddy each work out?
I think it's a bit irresponsible for a trainer to advise a beginner to be doing sets where the weight is so heavy they can potentially only lift it once in a set.
You will see fast gains in strength lifting 5x5, but I'd suggest if you can't even complete half of some of those sets you're lifting too heavy and that could slow your progress.
Whenever you increase the weight the last couple of sets should be a struggle to complete and when you can do 5 full sets then you should increase weight again.
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darl7
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« Reply #7 on: February 03, 2012, 06:39:43 PM » |
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Im defintly not a beginner, I do have a friend to workout everyday haha.
I bench 3x times a day.
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Polished
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« Reply #8 on: February 03, 2012, 06:40:58 PM » |
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Im defintly not a beginner, I do have a friend to workout everyday haha.
I bench 3x times a day.
Hahahaha |
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Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
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TC!
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« Reply #9 on: February 03, 2012, 06:46:50 PM » |
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If don't know how to identify the right time to increase the weight, then you are a beginner.
That's not a bad thing.
I hope you're not actually benching 3x a day!!
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magician27
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« Reply #10 on: February 03, 2012, 07:05:49 PM » |
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when you can do over 15 reps first set increase it.
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darl7
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« Reply #11 on: February 03, 2012, 07:14:35 PM » |
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my bad, I meant 3x a week haha.
Well, Im similar to benching, but I've been working overall for a long time.
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