02-28-2005, 07:30 AM #1
Changing my routine to break through a plateau
How could I change this routine for chest? I am stuck right now. Here is my current routine.
2/3 Warmup bench press, then:
Benchpress 3 x 6-8
Incline Benchpress 3 x 6-8
Weighted Dips 3 x 6 - 12
Incline Dumbell Press 2 x 6 - 10
Incline Flyes 2 x 6 - 10
What could I change to mix things up and get past my plateau? Chest excercises are so limited. I change the order of the above routine every so often, but I am looking to through in some different exercises. I am thinking about making some lifting chains, but that could get a little expensive and I would hate to buy these to find out that they are not all they are cracked up to be. I workout at home by myself so I don't have a spotter. I do however have a prospot system to work with.
02-28-2005, 07:40 AM #2
Drop the incline dumbell presses (you only do 2 sets anyways)
Bump the incline flies to 3 sets
Put the weighted dips at the end...
02-28-2005, 08:12 AM #3Originally Posted by yooo
02-28-2005, 08:59 AM #4
I am thinking about going on a 5x5 routine to try and get through this. Something like this:
Flat Benchpress 5x5
Inclilne Benchpress 2x6-8
Weighted Dips 2x6-8
What do you think? Are the 5x5 a pretty good plateau breaker?
02-28-2005, 11:37 AM #5
5x5 is ok.
what is your diet like?
imo diet and intensity are main reasons for breaking plateus
03-01-2005, 07:27 AM #6
Diets good. I get about 300 to 350 grams a protein a day and I eat between 5000 to 6000 calories a day which is hard to do, but I force it. I weigh 220lbs. I am pretty lean except for my gut. My lbm weight would be around 190/200lbs.
I had a decent chest workout last night. I went up 10lbs on bench and I pushed an additional 10 lbs for 5 reps towards the end of my workout to force a shock which seemed to help. I could feel it in my chest today for a change.
I have been stuck at the same weight for well over 2 months. I never got stuck before like that.
I do get pretty intense when I workout, but my CNS gives out really fast for some reason. I think that it is caused from all the food that I eat.
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