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Strength gains - advice please

Laver

By Laver
in Bodybuilding & aesthetics

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Laver Senior member

Laver

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Im having trouble upping my weights at the gym.

I find myself at the same weights week in and out, but everytime i pick up those weights, I push myself to achieve the reps and set I i plan for myself, generally being 12reps, 3sets.

So my idea has been push myself till what im doing gets a little easier, then up the reps and/or weights to create new struggle.

However, what im doing never seems to get any harder, just constantly hard.

Then when i try to increase the weight or reps, it seems to be at the sacrafice of form!

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AK Member

AK

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Im having trouble upping my weights at the gym.

Me too :boohoo: ha ha.... ( Jokes :wink: )

Go to t-nation , find and read this article... :

Locked and Loaded

Loading Patterns for Strength and Muscle Gains

by Christian Thibaudeau

He also has an article on progression but I can't be bothered looking it up for you... type his name into the search engine and find it....

Just my 2 cents...

Happy reading...

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chchardgainer Member

chchardgainer

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YUP plateua, 12 reps. well how about you drop them down a bit,are you trying to tone up ? id say go down to 8 reps and try some drop-sets,negatives and the like. also imo you need to change the movements your doing i.e instead of doing lat pulldowns do wide grip chin ups. works the same muscle but the idea is it works it slightly differently and breaks your body out of the routine your in.

unless you keep your body guessing it aint gonna grow.

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Laver Senior member

Laver

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yeh, ive spent far to much timing learning nutrition and not enough on workouts..

the terms supersets, dropsets, strip sets, pyramids, forced reps, partial reps and drop sets actually mean next to nothing to me, but thats for me to find and read about on the net (unless some kind sole wants to post a link for me), just havent put it high enough on my priorities, been concentrating hard on food! (which i still know is most important :P)

Atm this my routine,

Day 1 (Mon) Biceps / Back

12 x 3 Lat pulldowns, overhand, wide grip

12 x 3 lat rows (which i find my forearms get tired WAY before my back, i still feel it in back though.)

12 x 3 shrugs

12 x 3 barbell upright row

12 x 3 Lying Cambered Barbell Row

12 x 3 biceps curls, style varies, usually standing barbell curls or seated slightly inclined dumbell curls

Day 2 (Wed)

12 x 3 leg press machine

12 x 3 squats

12 x 3 leg extn

12 x 3 leg curls

12 x 3 dead lifts, with tiptoe at end of rep

Day 3 (Fri) Chest / Tricep / Shoulder

12 x 3 Bench Press

12 x 3 30degrees inclined barbell press

12 x 3 dumbell sholder raises

12 x 3 Dumbell Side shoulder raises

12 x 3 triceps pulldowns

very boring i know, but its just what the trainer at the gym gave me (with a few tiny chages of my own), havent schooled myself enough yet to alter my own workouts..

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Laver Senior member

Laver

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Yeah very average! how long have you been doing this program for?

IMO nutrition is 100% training is 100% and rest is 100% you can't make progress if one is lacking no matter how good the other two may be.

You need a new program, post your idea and you'l get feedback.

About 12weeks i think, have barly (if at all) upped my weight since i started.

AND AK, cheers for that gona go look have a read now!

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Laver Senior member

Laver

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Although i have no idea how to vary anything, as i know no "principles" of increasing weight, I think i shall cut the reps down to 8-10, and up the weight some, try that for a couple of weeks, then see if i can do the old programme easier, that would indicate sucess.

im imagining a method in increasing your lift would be a sort of cyclic programee, over maybe 5-10 weeks, during which time you alter reps, sets and wights, and then at the end of it, you should be able to do what you were doing at day 1, with more weight / easier.

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Big_J Member

Big_J

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its pretty simple, after each set increase the weight even jst 2.5 kgs and do the same reps if possible or a slightly lower amout..

say 1 set 90 kgs 12 reps

2nd set 100 kgs 8-10 reps

3rd set 105 kgs 4-6 reps?

thts jst an example of what i did with my bench press a while ago.. it seemed to work but consistency and a good spot is they key i think. if your not failing witht he weight you are using i dont think your going to be able to get substantially stronger?

just my thoughts

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chchardgainer Member

chchardgainer

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yeah your workout is dead boring looks like you got the generic trainer one that they seem to give to every newbie. just play around with the reps,sets yourself to you find something that works for you. everyones different - thats why those trainer plans generally suck unless they are personalised.

and yea as mentioned above up the weight, you aint gonna get stronger by doing more reps at the same weight so get that idea outta your head.

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