Stuck

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    W13NY's Avatar
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    Stuck


    Hey, I've been stuck on Incline DB Chest Press at between 65 and 70 lb dumbells for a long time now and same thing with Flat BB Chest Press I can't seem to put up more than 135 for more than 8 reps. I'm not sure what to do to get past this but I haven't been able to add weight for a while now. My chest workout looks like this:

    Incline DB Press - 4 Sets (1 Warmup)
    Flat BB Press - 3 Sets
    Cable Crossovers - 3 Sets
    DB Flys - 3 Sets

    Any suggestions would be greatly appreciated.

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    Rodja's Avatar
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    What do you do for your back/rear delts?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Back:
    DB Rows - 4 Sets (1 Warmup)
    Wide Grip Pulldowns - 3 Sets
    Narrow Grip Pulldowns - 3 Sets
    Cable Rows - 3 Sets
    Rear Delts - 4 Sets Reverse Flys
    •   
       

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    Switch to pullups and more free-weight rows. To have a strong chest, you also need a strong back.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    Switch to pullups and more free-weight rows. To have a strong chest, you also need a strong back.
    Also stop doing sets of 8. Add weight and drop reps. 4-6 range.
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    Wilderbeast's Avatar
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    Quote Originally Posted by youngandfree View Post
    Also stop doing sets of 8. Add weight and drop reps. 4-6 range.
    This is good advice. I do not advocate lifting in this range for indefinite periods of time, but I have currently switched to a more HIT style program where I hit between 4-8 reps for one working set of each exercise (plus a few rest pause sets or dropsets). Training with 3-4 sets per exercise is not the best way to gain strength or generate increases in muscular power/torque. I have made some of my best incrimental strength increases by doing 4-6 exercises per workout with 1 working set of each exercise between 4-8 reps. Switching up exercises, exercise order, and rep tempo is also a good way to generate new stimuli to the body. I find that for a given exercise, if I simply do it week after week at the same point in my routine my weights on it do not increase like they do if I place it in a different order and replace it with other movements from workout to workout and then come back to it. Hope this gives you at least a few ideas.

    BEAST
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    Yes, thank you, you've helped a lot.
  

  
 

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