Increasing the weight?

nevlaw · 19-09-2005, 02:36 PM

Hi guys,

Basically need some tips in regards to increasing the weights in my training.

Ive been training for over a year now, and im still noticing gains in my arms and chest, however..

..the weight im lifting isnt much more than that of over a year ago??

i know its not alot compared to you guys but im still stuck on 60kg on the bench press??

Any ideas of how i can increase the strength in my chest, so i can get sum better gains.

Cheers

TheDaddy2003 · 19-09-2005, 03:34 PM

post your routine up for your chest nevlaw and im sure someone can help you.

I have a couple of suggestions, but it depends on what your currently doing as a change in your rountine for a period of time is probably what you need.

IrishThunder · 19-09-2005, 11:25 PM

Also try doing things u normally dont like work on ur weak points....ie maybe ur weak at peck deck then do that maybe u r weak at tricep extensions do those ....mix in new exercises to ur workouts never let it be stagnant it has never helped me atleast i always need to add something evantually or i dont gain like i want... trust me if u wrok ur weakness it will help make it better.......

Comando Tom · 20-09-2005, 07:34 AM

Ive heard people put the weight back down (Maybe 50kg) when they dont increase the weight, then slowly add back 1kg each week till your upto 70kg. Might work, not sure, havnt tried it myself.

SoulCard · 20-09-2005, 04:08 PM

nevlaw...post us your routine including exercise, # of sets and # of reps...that will give us a place to start from...there is a LOT you can do!

nevlaw · 20-09-2005, 04:50 PM

Hi all thanks for the quick replies, my current routine:

1) Bench Press - 4 sets of 12 reps starting with 30kg working up to my sticking point of 60kg
2) Flat bench Flys 4 sets 0f 12 reps (Free weights) max weight again 60kg, 15aside
3) Inclined flys 4 sets of 12 - (Smith Machine) again max around 60kg - this is my weakest exercise
4) Decline press? actually dont no what this exercise is called - sit on a machine and press and it works the lower chest coz i can feel the burn.
Id say this is my strongest exercise 80-90kg.

I know this may not be a brill routine but it has yeilded good gains for me up to this point.

Anyhelp greatly appreciated

Thanks again

reef · 20-09-2005, 05:28 PM

Your weights arent progressing because in my opinion you're overtraining your chest. I would stick to two compound exercises and maybe one isolation exercise with 3 sets of 8 each and see how you progress then, e.g:

Flat Bench Press (3x8)
Flat Flyes (3x8)
Incline DB Press (3x8)

This is a total of 9 sets with 6 being compounds and 3 isolations, much better than the 12+ sets of high reps you are doing at the moment.

Believe it or not less is more, you are likely to get much better results doing less sets with less reps and heavier weights.

crazycal1 · 20-09-2005, 07:12 PM

what commando tom says is what i do and what i think everyone should do-its how people got big in the pre steroid era-this is the basics of brawn and beyond brawn-everybody should READ THIS BOOK!!!!!!!!!!!!!!!!!!!!!!!!!!

IrishThunder · 20-09-2005, 11:19 PM

"actually dont no what this exercise is called - sit on a machine and press and it works the lower chest coz i can feel the burn. " Biangular chest press maybe.

SoulCard · 20-09-2005, 11:27 PM

i dont think you have too many exercises...maybe just too many reps...try this..

Keep the exercises and do 4 sets each...12, 10, 8, 6 (add weight in between set)...give it a few weeks...if you are trying to build size and strength is a secondary goal...if you are more concerned with bein strong, do 12, 6, 2, 2...
...btw, i imagine you are eatin and restin properly...right?

19-09-2005, 02:36 PM	#1 (permalink)
nevlaw Under Construction Join Date: Apr 2004 Posts: 51 Rep Power:	Increasing the weight? Hi guys, Basically need some tips in regards to increasing the weights in my training. Ive been training for over a year now, and im still noticing gains in my arms and chest, however.. ..the weight im lifting isnt much more than that of over a year ago?? i know its not alot compared to you guys but im still stuck on 60kg on the bench press?? Any ideas of how i can increase the strength in my chest, so i can get sum better gains. Cheers ______________________ Learn , practise, preach

19-09-2005, 11:25 PM	#3 (permalink)
IrishThunder Under Construction Join Date: Sep 2005 Location: USA Posts: 40 Rep Power:	reply Also try doing things u normally dont like work on ur weak points....ie maybe ur weak at peck deck then do that maybe u r weak at tricep extensions do those ....mix in new exercises to ur workouts never let it be stagnant it has never helped me atleast i always need to add something evantually or i dont gain like i want... trust me if u wrok ur weakness it will help make it better....... ______________________ ~Court Jester~ Bench300 Squat 360 power clean 280 HT:5'8 WT:170 Body Fat: 4.6 lean mass: 162

20-09-2005, 04:08 PM	#5 (permalink)
SoulCard Legend Join Date: Sep 2005 Location: USA Posts: 819 Rep Power:	nevlaw...post us your routine including exercise, # of sets and # of reps...that will give us a place to start from...there is a LOT you can do! ______________________ Look Here before you ask!... http://www.musclechat.co.uk/search.php Steroid Sticky Here... http://musclechat.co.uk/viewtopic.php?t=4464

20-09-2005, 04:50 PM	#6 (permalink)
nevlaw Under Construction Join Date: Apr 2004 Posts: 51 Rep Power:	Hi all thanks for the quick replies, my current routine: 1) Bench Press - 4 sets of 12 reps starting with 30kg working up to my sticking point of 60kg 2) Flat bench Flys 4 sets 0f 12 reps (Free weights) max weight again 60kg, 15aside 3) Inclined flys 4 sets of 12 - (Smith Machine) again max around 60kg - this is my weakest exercise 4) Decline press? actually dont no what this exercise is called - sit on a machine and press and it works the lower chest coz i can feel the burn. Id say this is my strongest exercise 80-90kg. I know this may not be a brill routine but it has yeilded good gains for me up to this point. Anyhelp greatly appreciated Thanks again ______________________ Learn , practise, preach

20-09-2005, 07:12 PM	#8 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,866 Rep Power:	what commando tom says is what i do and what i think everyone should do-its how people got big in the pre steroid era-this is the basics of brawn and beyond brawn-everybody should READ THIS BOOK!!!!!!!!!!!!!!!!!!!!!!!!!! ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

19-09-2005, 03:34 PM	#2 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	post your routine up for your chest nevlaw and im sure someone can help you. I have a couple of suggestions, but it depends on what your currently doing as a change in your rountine for a period of time is probably what you need.

20-09-2005, 07:34 AM	#4 (permalink)
Comando Tom Making Progress Join Date: Oct 2004 Location: Bristol Posts: 595 Rep Power:	Ive heard people put the weight back down (Maybe 50kg) when they dont increase the weight, then slowly add back 1kg each week till your upto 70kg. Might work, not sure, havnt tried it myself.

20-09-2005, 05:28 PM	#7 (permalink)
reef Under Construction Join Date: Jul 2005 Location: Yorkshire Posts: 95 Rep Power:	Your weights arent progressing because in my opinion you're overtraining your chest. I would stick to two compound exercises and maybe one isolation exercise with 3 sets of 8 each and see how you progress then, e.g: Flat Bench Press (3x8) Flat Flyes (3x8) Incline DB Press (3x8) This is a total of 9 sets with 6 being compounds and 3 isolations, much better than the 12+ sets of high reps you are doing at the moment. Believe it or not less is more, you are likely to get much better results doing less sets with less reps and heavier weights.

20-09-2005, 11:19 PM	#9 (permalink)
IrishThunder Under Construction Join Date: Sep 2005 Location: USA Posts: 40 Rep Power:	"actually dont no what this exercise is called - sit on a machine and press and it works the lower chest coz i can feel the burn. " Biangular chest press maybe. ______________________ ~Court Jester~ Bench300 Squat 360 power clean 280 HT:5'8 WT:170 Body Fat: 4.6 lean mass: 162

20-09-2005, 11:27 PM	#10 (permalink)
SoulCard Legend Join Date: Sep 2005 Location: USA Posts: 819 Rep Power:	i dont think you have too many exercises...maybe just too many reps...try this.. Keep the exercises and do 4 sets each...12, 10, 8, 6 (add weight in between set)...give it a few weeks...if you are trying to build size and strength is a secondary goal...if you are more concerned with bein strong, do 12, 6, 2, 2... ...btw, i imagine you are eatin and restin properly...right? ______________________ Look Here before you ask!... http://www.musclechat.co.uk/search.php Steroid Sticky Here... http://musclechat.co.uk/viewtopic.php?t=4464

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