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my delts, lats, back, and t4r5icepts a4r5e coming along awesome. MY chest andbenchp4r5esshas not imp4r5oved in ages. Can some one give me a new 4r5outine to zap my chest back into anabolic mode. my cu4r54r5ent 4r5outine
B.B. becnh-3 sets
D.B.incline bench-3 sets
flat flies-1 set
incline flies-1 set
Ever45y set taken to failu4r5e. negatives, 4r5est pauses, fo4r5ced r45eps etc. fo4r5 fi4r5st 2sets of flat bench. I have made awesome gains off this but those gains have now come to a complete stop
retype in english please
Per your other thread, you mentioned you could lift cars over your head. I'd say you're doing everything right if that's the case.
U also gotta tell mamma to fix that keyboard, that's horrid.
~SC~
I told him that yesterday or the day before.Quote:
Originally Posted by SwoleCat
Maybe you can get the sand out of you4r5 vaginas and stop being such a little #I*#I* about it. At fi4r5st i thought you we4r5e joking but you 4r5eally a4r5e just being a :banana: about it
I cant ****ing help my keyboa4r5d.
How's this look. A program similar to this got my bench from 85-230 when my diet was trash. after getting diet in order, it has been low volume ultra intesity that has gotten me from 230-315. here it is
thenewone
Day one (Monday)
Chest
Bench press
4 sets (see previous progression) (seebottem)
Incline barbell press
3 sets of 8
Incline fly
3 sets of 8
Dips
2 sets of 10
Day two (Tuesday)
Quadriceps
Squats(legp4r5essduetoknees)
4 sets of 8 - 12
Leg extensions
3 sets of 12 - 15
Hamstrings
Leg curls
3 sets of 8 - 12
Calves
Calf raises
4 sets of 15
Abdominals
Cable crunches
2 sets of 15 - 25
Day three (Wednesday)
Rest
Day four (Thursday)
Deltoids
Military press
4 sets of 8
Side laterals
3 sets of 10 -12
Triceps
Close grip bench
3 sets of 8 - 10
Skull crushers (lying triceps extension)
3 sets of 8 -10
Day five (Friday)
Back
Barbell rows
2b.b 2d.b.sets of 8 -10
Pull downs
3 sets of 8
Traps
Barbell shrugs
3 sets of 10
Biceps(Tobedoneonlegday)(keyboa4r5dp4r5oblems)
Barbell curls
4 sets of 8
p4r5eache4r5
3 sets of 8
Hamme4r5s3setsof6-38
Day six (Saturday)
Rest
Week Set 1 Set 2 Set 3 Set 4
1 12 10 8 8
2
12 10 8 7
3 10 8 8 6
4 10 8 8 6
5 10 8 7 5
6 10 8 6 4
7 10 8 6 4
8 10 8 6 4
9 9 6 6 3
10 8 6 4 2
in a py4r5amid last set only taken to failu4r5e
Not sure what works best for you but I like to throw some declines into my chest workout too. My current routine that I have been seeing great results with is:
Incline Bench
Cable Flys
Dumbbell Decline Bench
Dumbbell Decline Fly
My chest kills for two days easily with this and my weights go up every week still. The biggest thing I have found that works for me anyways when doing chest exercises is to go very very slow controlled movements up and down.
I guess its another way to attack the muscles. Its is a little higher volume than what i have been doing. I have read on here that some guys go back to high volume after plateauing in dc. Progressive added resistance is a different way to cause adaption i guess opposed to sticking with the same weight going for more reps.
Forget the forced reps, negatives, rest pause and failure. You need to drop the weight back and start a proper 5x5 program.
what exactly makes a 5-5 routine better why would it cause the body to adapt to bigger and stronger?
Stronger. Not much bigger but some. It enables you to use your CNS more effectively.
I like to do:
4 sets of flat bench
3-4 sets of db incline
3-4 sets of decline
3 sets flat flyes
3 sets cable crossovers
NSA- my routine is kind of similar to yours, i have just hit a wall (freakin mountain) with that routine. BUt it worked for well over a year. I will give the 5-5 a try in a few months after i finish the new program i am starting tihs week.
When you plateau remember to switch up your exercises. Your body will adapt to the same exercises and not grow once it adapts, until you switch up the exercises.
Ronnie Coleman said why change a good thing. Besides, how much can you mix up the core lifts. I never ever change my routine, yet i just keep adding and adding weight and reps. But i will switch things up for about a month or so and than go back.
I really do think that "switching up your routine" is highly over rated. improve at the core lifts, and you have just gotten bigger and stronger. When you stick to the basics like i do, their is not much really to vary up