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dxjoedx
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« on: February 06, 2012, 12:10:58 PM » |
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hey iv been hitting chest once a week for the past 8months (i also have a shoulder day) and my strength gains have gone from 135-205
my goal was 225 before end of next month
what would be a good workout schedual to help me achieve this goal?
iv been stuck at 205 for about 1.5 months now...
any advice?
by schedual mean
monady-____
tuesday-____
-------my chest routine looks somthing likes this------------
(i change it up often)
flat bench 3sets
incline bench 3 sets
db press 3 sets
(2 triceps exercises)
a sometimes do some chest flies (not often)
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« Last Edit: February 06, 2012, 12:14:59 PM by dxjoedx »
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1rs
Regular Gnome
Reputation Power: 1
Posts: 344
Pull-ups!
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« Reply #1 on: February 06, 2012, 12:14:35 PM » |
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What is your weight? 225 should not have been a problem in 8 months if you are over 170  If all you care is strength do power lifting routine |
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« Last Edit: February 06, 2012, 12:20:29 PM by 1rs »
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dxjoedx
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« Reply #2 on: February 06, 2012, 12:15:55 PM » |
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What is your weight? 225 should not have been a problem in 8 months if you are over 170 If all you care is strength do power lifting routine im not a power lifter but its my goal and i wana achive it im 206 with 9% belly fat im 6'1. and should i mention i want 225 6reps |
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vertigo66
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« Reply #3 on: February 06, 2012, 12:16:33 PM » |
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press 3 x a wk and moderate the rest of your routine. but as said it depends on where your at too.
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dxjoedx
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« Reply #4 on: February 06, 2012, 12:17:35 PM » |
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atm
i can get 205 6 reps
i do that 3 times
i want 225 6 times but been stuck at 205 for awhile
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MercNil
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« Reply #5 on: February 06, 2012, 12:17:58 PM » |
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What's your routine? |
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1rs
Regular Gnome
Reputation Power: 1
Posts: 344
Pull-ups!
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« Reply #6 on: February 06, 2012, 12:20:08 PM » |
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current routine? edit: i was beaten  |
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Goose2011
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« Reply #7 on: February 06, 2012, 12:22:10 PM » |
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also add weights that you use. when was your last week off ?
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dxjoedx
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« Reply #8 on: February 06, 2012, 12:24:28 PM » |
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my routine. is
Monday- legs
Legs press
squats
Claf raises (i cant always do these cuz i have ancle problems)
Hamstring curls
machine hammer curls
preacher curls
Tuesday- off
Wenday- shoulders
Over head bench
Db shoulder press
Side raises
2 tricep exersises
Thursday- off
Friday- back
T-bar rows ****5 sets (not 3)
Db rows ******5 sets (not 3)
Lat pull downs
Rope hammer curls *** 5 sets
Saterday- off
Sunday- chest
Flat bench
Incline bench
Db press
2 of these triceps exersises
right now i dont do deadlifts but plan on adding them to leg day soon.
iv been training for 1.5 years but properly for 8 months
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« Last Edit: February 06, 2012, 12:27:03 PM by dxjoedx »
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dxjoedx
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« Reply #9 on: February 06, 2012, 12:25:07 PM » |
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also add weights that you use. when was your last week off ?
a week off? lol i would die. |
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MercNil
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« Reply #10 on: February 06, 2012, 12:28:20 PM » |
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WHat's your rep range?
An example of a rep range is 5-8 reps per set.
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dxjoedx
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« Reply #11 on: February 06, 2012, 12:29:53 PM » |
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WHat's your rep range?
An example of a rep range is 5-8 reps per set.
yea i do 5-8 only time i go above 8 is if im doing isolation movements like flies and arms |
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MercNil
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« Reply #12 on: February 06, 2012, 12:30:55 PM » |
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WHat's your rep range?
An example of a rep range is 5-8 reps per set.
yea i do 5-8 only time i go above 8 is if im doing isolation movements like flies and arms So you were able to do 8 reps of 200 for three sets? how many minutes rest did you do in between sets? |
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dxjoedx
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« Reply #13 on: February 06, 2012, 12:33:05 PM » |
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WHat's your rep range?
An example of a rep range is 5-8 reps per set.
yea i do 5-8 only time i go above 8 is if im doing isolation movements like flies and arms So you were able to do 8 reps of 200 for three sets? how many minutes rest did you do in between sets? i usually put 205 on first set get 8 2nd get 6ish 3rd 5-6 ish also i take 1-2 min break between each |
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MercNil
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« Reply #14 on: February 06, 2012, 12:36:12 PM » |
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WHat's your rep range?
An example of a rep range is 5-8 reps per set.
yea i do 5-8 only time i go above 8 is if im doing isolation movements like flies and arms So you were able to do 8 reps of 200 for three sets? how many minutes rest did you do in between sets? i usually put 205 on first set get 8 2nd get 6ish 3rd 5-6 ish also i take 1-2 min break between each Do you go to failure or do you leave one or two reps per set? Increase the rest to 3 minutes - this will allow you to get 8 in your 2nd set. And may be your 3rd. |
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