Chest Strength
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Natx83
Posts: 1,308 Member
Alright, Im starting to get pissed at myself and questioning is there something I can be doing better or different to help me breakthrough this weight on my 3 sets x 8 rep bench @ 75KG/165lbs.
I have been lifting for a about 12-13 weeks, started out light (some of you might call my heavy, light
) and have consistently built up the weights on each of my lifts, to a point where things are starting to get heavy now.
I have been struggling to complete this, i always seem to end up 8,8, 7 and fail on the last rep. I dont know if its mental, like this things got me beat before I even start or what. I feel as If i should be getting it, I can feel its there, I cant quite get to lock out. I have dropped weight back down, after a proper form check, so technique and setup is pretty good and have built back up to my previous and current best for reps. 6 weeks ago i did a 1RM of 203lbs or 92.5 kg.
Is there any tips you guys and gals can give that I can switch up for a bit to maybe help me get out of this hole!
Thanks in advance!
I have been lifting for a about 12-13 weeks, started out light (some of you might call my heavy, light
) and have consistently built up the weights on each of my lifts, to a point where things are starting to get heavy now.I have been struggling to complete this, i always seem to end up 8,8, 7 and fail on the last rep. I dont know if its mental, like this things got me beat before I even start or what. I feel as If i should be getting it, I can feel its there, I cant quite get to lock out. I have dropped weight back down, after a proper form check, so technique and setup is pretty good and have built back up to my previous and current best for reps. 6 weeks ago i did a 1RM of 203lbs or 92.5 kg.
Is there any tips you guys and gals can give that I can switch up for a bit to maybe help me get out of this hole!
Thanks in advance!
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Replies
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How about trying 5x5 @ 75KG/165lbs? The extra rest should allow you to get all the reps and your total reps would be 25 vs 24.0
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Yeah I had thought about that actually.
I will try this on friday nights workout and see how I go with it.. What sort of rest periods do you think.. I want to keep warm and tight but dont want go in to quick!0 -
2-4 mins depending on how difficult the previous set was.0
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Yeah lower reps = better strength gains0
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At your level of development, you should be on a proven beginner's strength training program.0
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Try a drop set at the end of your routine. Reduce weight to 135-150 and go to failure.0
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Yes, I'd lower the reps. I've always found 8 reps too hard to move up on so prefer 6.
My old routine: I'd do as many reps as I could, going to failure, and up the weight when I reached 6 or 7 (on the first/best set, not every set)
This worked really well for quite a while, it stalled though recently, so now I'm doing 5x5 and making progress
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leave it at 8 reps.
Just eat more.
are you following an 8 x 3 beginner's program?
How many times have you failed to hit the 8 x 3??
if just once or twice, then keep trying mate. You should be getting closer each wrokout?
failing once or twice does not at all mean you need to change it up. so please dont.0 -
leave it at 8 reps.
Just eat more.
are you following an 8 x 3 beginner's program?
How many times have you failed to hit the 8 x 3??
if just once or twice, then keep trying mate. You should be getting closer each wrokout?
failing once or twice does not at all mean you need to change it up. so please dont.
He's doing PTC beginners and cutting.
Strength gains will not be limitless on a cut and at some stage you will plateau. It just happens. The goal of resistance training is to retain LBM while cutting weight and to do this you need to lift a heavy weight. It you don't make 8x3 it's not really going to matter to you're goal in the end. Yes, it would be nice to make it though obviously
And of course, going to 5x5 is going to make it easier to make those weights. If the rest periods are similar to the 8x3 then it would pretty damn easy IMO.
Take it from me, you don't want to program hop. Get close to beginners levels of 140/100/180 and then start thinking about more specialised routines.
You want to max out you're noob gains! (I was a noob for 2 years odd incl injury)0 -
leave it at 8 reps.
Just eat more.
are you following an 8 x 3 beginner's program?
How many times have you failed to hit the 8 x 3??
if just once or twice, then keep trying mate. You should be getting closer each wrokout?
failing once or twice does not at all mean you need to change it up. so please dont.
He's doing PTC beginners and cutting.
Strength gains will not be limitless on a cut and at some stage you will plateau. It just happens. The goal of resistance training is to retain LBM while cutting weight and to do this you need to lift a heavy weight. It you don't make 8x3 it's not really going to matter to you're goal in the end. Yes, it would be nice to make it though obviously
And of course, going to 5x5 is going to make it easier to make those weights. If the rest periods are similar to the 8x3 then it would pretty damn easy IMO.
Take it from me, you don't want to program hop. Get close to beginners levels of 140/100/180 and then start thinking about more specialised routines.
You want to max out you're noob gains! (I was a noob for 2 years odd incl injury)
Yes Sensei :P0 -
LOL. BTW limitless = limited haha0
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Interesting0
