Quote:
Originally Posted by SensibleChiefsfan
I had been working Chest/Triceps Monday/Thursday. Then I was working Back/Biceps on Tues/Friday. I was working legs on Weds/Saturday. I do core work every workout. I do planks on chest days. I do renegade rows on back days. Obviously, I also work lower back on back days. I do situps and leg lifts on leg day.
As far as reps, I originally started with a traditional pyramid. I went with a warm up set at 50% max. Then, 10 x 60%. Then 8 x 65%. Then 6 x 70%. Then 4 x 75%.
I made great progress initially. I increased my bench by 50lbs in less than three months. The problem is that I have increased it only 10lbs in the last two months.
So, I started doing five sets of five reps. I started at 170lbs. The next workout I will move up to 175lbs.
I based it on a workout that claims to increase your bench 50lbs in eight weeks.
It says to workout your chest every five days. I am probably going to shave a day off of that. And do it every four days.
After the eight weeks, I think I am going to try your program for a month and see how it works.
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I can tell you right now that you're not working out chest enough to make good progress. A lot of the major lifts definitely have to do with putting on muscle, but a lot of it is training for the central nervous system. If you're not training your CNS to send instructions to your muscles to contract harder, you won't be able to lift a lot. And the only way to really train your CNS is to lift hard and lift hard often.
I don't understand why that program would say only to do it once every 5 days. That doesn't make a whole lot of sense to me. It makes sense if you were fatiguing the muscle and going strictly for growth, but low strength reps don't damage the muscles the same way that high reps do. So, where you need more rest for muscles in order for them to grow, you don't need as much rest for muscles to be trained for strength. Odd indeed.