reps went down
countryboi999
Posts: 28 Member
hey i have a problem and looking for some help my reps on my second set today on my bench press went down and it happens alot i just took a week off to let my body heal...i go to 10 on my first set and i try to go up a rep on the second set from my last workout and the next 2 sets i go to failure until i get to 10 on the second set and i do the same after i get to 10 on the 3rd set.. i went up 50 lbs on my bench in 3 months and now im stalling again i was also on a ph cycle during my gains and im on my pct cycle now. without the ph cycle i would still be stuck.. i get around 180g of protein i eat meat and eggs i dont think its my diet..any advice would be helpful i have looked all over google and it seems im the only with this problem
day 1 incline bench 4x10..curls 3x10..abs 4x15.. squads 4x12..walk/jog 30 minutes
day 2 rest
day 3 shoulder press 4x10..barbell row 4x10..shrugs 4x10..walk/jog 30 minutes
day 4 repeat day 1
day 5 rest
day 6 repeat day 2
day 7 rest
day 1 incline bench 4x10..curls 3x10..abs 4x15.. squads 4x12..walk/jog 30 minutes
day 2 rest
day 3 shoulder press 4x10..barbell row 4x10..shrugs 4x10..walk/jog 30 minutes
day 4 repeat day 1
day 5 rest
day 6 repeat day 2
day 7 rest
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Replies
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I know you said its probably not your diet, but I think diet is a factor ( I don't know if the ph is for gains or for other reasons). You should try out a structured routine for a few months (e.g. one from BB.com or stronglifts is the favourite on this site). You dont need to be lifting to failure every session. Is there a reason you do incline bench but no flat? Add in pull ups and dips at a minimum.0
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I've tried the stronglift but with the same results I stall out and can't add any weights and that's why I ran a pH cycle. I use incline to try to catch up with my flat bench..closest gym around here is a hour away I'm stuck with a bench and a bar..what should I look into with my diet? More protein?0
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Sure but there a lot of other programs out there. Unless you are lifting insane weights, there wouldn't be enough volume for me personally in your current lifting program, but either way you could find a more complete program.
If youre getting enough rest then appropriate nutrition is a good place to look. Make sure you have taken in enough fuel on lifting days and take care of your macro and micro nutrient needs every day.
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Why are you trying to "use incline to try to catch up with your flat bench?" You're not going to incline as much as you flat bench. You're not supposed to be able to do so. Otherwise, I agree with the other guy. Check your routine and check your diet. At a minimum, I'd flat and incline whenever I was doing a chest workout.0
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Volume is one of the things I was thinking about I was thinking I'm not lifting heavy enough but if that was the case my strength wouldn't decrease would it?0
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Ah I didn't know that about the incline and flat..when should I use incline?thesupremeforce wrote: »Why are you trying to "use incline to try to catch up with your flat bench?" You're not going to incline as much as you flat bench. You're not supposed to be able to do so. Otherwise, I agree with the other guy. Check your routine and check your diet. At a minimum, I'd flat and incline whenever I was doing a chest workout.
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Like a warm up set or a finishing set?0
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I found a barbell routine on bb.com I will try it out and thanks for the advice guys0
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Increasing reps and increasing weight are two completely different modalities. What are your goals?
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to build muscleAllanMisner wrote: »Increasing reps and increasing weight are two completely different modalities. What are your goals?
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The routine I found on bb.com is pretty much a full body 3 times a week I guess I can give it a shot0
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That's cool. I forgot to ask, have tried adding a heavy set to get your body used to working at that next level up? So e.g. instead of aiming for 40 of your working set, you'd do 3x10, then 1x5 of a heavier weight, and then finish off with 1x5 with a warm up weight.0
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I don't know if I could handle going any heavier after the 3rd set I can only get 4 or 5 up on the 3rd and 1-3 on the 4th at the momentThat's cool. I forgot to ask, have tried adding a heavy set to get your body used to working at that next level up? So e.g. instead of aiming for 40 of your working set, you'd do 3x10, then 1x5 of a heavier weight, and then finish off with 1x5 with a warm up weight.
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I'm pretty sure I'm doing something wrong lol
To days work out looked like this
Set 1 10 reps
Set 2 6 which was 7 last work out
Set 3 4 or 5 idk I didn't count same with the 4th but I'm guessing 20 -
Lighten your working set to something you can do 3 x 10 or even 3 x 80
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Neat thread.
I like the part where roger was telling newbie to make a custom routine.
Country dude, take on a solid routine and follow it as written. Many good routines, we all have our favorites. Key is follow it as written for a couple quarters.
If you're losing gas during your session, it takes one of three things:
1. nut up
2. increase carbs or overall caloric intake
3. work on cardiovascular capability
I need a good 1k calories in me before I get into a leg session, because by the time I hit 180-200 total squat volume for my high bar back squats, I'm a little gassed for my assistance work. It still needs to get done though.0 -
Lol I give up I'm jumping back on the beer wagon.. I don't know a good routine I've searched and the only one I can find with the tools I got apparently isn't good. I can bend over and pull 170lbs to my chest and then stand up and put 130lbs over my head with progress everytime but I can't bench 150lbs and curl 90 lbs without stalling or going backwards it makes no sense. Thanks for trying to help guys but I ain't smart enough to figure this out0
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countryboi999 wrote: »Lol I give up I'm jumping back on the beer wagon.. I don't know a good routine I've searched and the only one I can find with the tools I got apparently isn't good. I can bend over and pull 170lbs to my chest and then stand up and put 130lbs over my head with progress everytime but I can't bench 150lbs and curl 90 lbs without stalling or going backwards it makes no sense. Thanks for trying to help guys but I ain't smart enough to figure this out
Here's a routine:
Progressive overload on the big 4 lifts and stop being soft.
It's not complicated man, just eat, sleep, and lift. Easy.0 -
Hypertrophy (building muscle) is best in the 8 - 12 rep range. Go as heavy as you can and still lift in this rep range. When you’re body is ready (and if it is sufficiently fed and rested between workouts) it will grow and you’ll be able to add more weight. At first, you may have seen quick increases in strength and endurance, but after a while that flattens out. Slow, progressive work is what it takes. Be patient, and work hard.
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Neat thread.
I like the part where roger was telling newbie to make a custom routine.
Um, did you also like the part where I told him to follow a structured routine from e.g. BB.com or stronglifts for a few months?
I also suggested a benching routine that had more structure than the OPs current style and accessory work that should make a difference. So I covered both what I think the OP should do and answered the initial question.0 -
countryboi999 wrote: »
Give the BB.com routine a try if you like the look of it. It takes time, you just have to be consistent with the effort. Give it a few months, and you'll be in a better place. Patience man!0 -
Benching routine. lulz.
OP needs to pick up a decent routine, and I don't think there are many of those on bb.com
There are many he can try, he should look at SS and SL to start.
90# curls... smh.0 -
Benching routine. lulz.
OP needs to pick up a decent routine, and I don't think there are many of those on bb.com
There are many he can try, he should look at SS and SL to start.
90# curls... smh.
Yes, "benching routine". I dont see anything that I suggested that wouldnt be a solid improvement on what the OP is currently doing so I dont see the point of you inaccurately calling me out, beyond you being a troll.
Again, I clearly suggested SL. The OP even said he tried SL and obviously moved away from it.
People on this site act as if people are wasting their time if they are not doing SS or SL. Its ridiculous - there are lots of routines that will get people good results with the right effort, progressive loading and a good diet.
Also, a lot of people on this site end up giving lots of generic advise and dont answer the OPs question - which is why I did both.
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Aw cute, you don't like being called out for being wrong and silly, so you claim troll. That's cute.
This poster is wasting time with what he's doing, and lacks the requisite knowledge to separate the wheat from the chaff on bb.com, yet you suggest bb.com.
This is the type of person whom SL and SS were MADE for. Straight new fish, no knowledge, needs something pre-packaged to follow. You should be able to identify that. It's blazingly obvious from the original post.
OP needs to just buckle down and follow a quality newbie program as designed. Or get a trainer. There's no debate about that.0 -
Wow, it's handbags at dawn in here...
OP: just pick Stronglifts, Starting Strength or All Pro's and run them as written for at least 3 months. And eat enough. Job done.0 -
Aw cute, you don't like being called out for being wrong and silly, so you claim troll. That's cute.
This poster is wasting time with what he's doing, and lacks the requisite knowledge to separate the wheat from the chaff on bb.com, yet you suggest bb.com.
This is the type of person whom SL and SS were MADE for. Straight new fish, no knowledge, needs something pre-packaged to follow. You should be able to identify that. It's blazingly obvious from the original post.
OP needs to just buckle down and follow a quality newbie program as designed. Or get a trainer. There's no debate about that.
1) No, you are a troll - try re-reading about 50% of your posts....
2) Yes, I know hes a beginner and while the usual suggestions of SL and SS are good, some people prefer different things. If someone is going to stick with a routine, they need to pick something that appeals to them.
3) BB.com has beginner routines that work just fine - I didnt exactly send him into the wilderness.
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To be fair Roger is the only one that's gave me suggestions in the right direction. If I knew what I was doing wrong I wouldn't have posted a thread trying to figuring it out and yes 90lbs curls I'm smh to.0
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Whenever I see somebody talking about stalling, it often comes down to a nutrition issue; you need to make sure that you're eating enough. Secondly, programming... Definitely start with a well-structured program. If you can't get with a good trainer then pick-up something good on-line like Starting Strength, StrongLifts, Beyond 5/3/1, etc.
I'm bad with acronyms, what is PCT and PH?im on my pct cycle now. without the ph cycle0
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