I have been doing progressive overload on my squat and deadlift and theyve been going up consistently (more weight every week) but my bench hasn’t changed for about a month and a half… My chest is definitely continuing to develop but my arms have seen little improvement especially my triceps. Whenever my bench my triceps always burn first, and when I fail I always fail about half way up when triceps come into play.
Basically chest is continuing to grow, triceps have stalled.
I used to do 12-15 rep range, but i changed to 5-8 rep range heavier weight which worked fine at first but I quickly hit a plateau. I am thinking of doing german volume training? 10x10 at 60% of your 1rm, strictly 30 seconds rest?
Week 2:
Board Press 5x5 ( each week take a board away )
JM Press 3x6
Triceps Pressdown 3x12
This exact style has been working wonders for me as I fail in the same spot you do and in just a few months I have went from struggling with 275 to a 320 puased.
IF your bench is 90 lbs, I don’t think you need to worry about doing board presses. You are just weak. Add more volume on your lifting days. And do something like bench on one day per week, and do OHP/incline press on one day per week. Do some shoulder and tricep stuff on each of those days, like front delt raises, tricep pushdowns, etc. On your main lift, keep your rep ranges to heavier and under 8. I like 5/3/1 because it programs a variety of ranges and progression. Then after your main sets, drop back down and do 5x5 at lighter weight, like 60% max. Plus if you are only maxing 90 lbs, do some pushups every now and then.
headache, my macros at the moment are 100 carbs, 150 protein, 330 fat. im on 4000 calories a day at the moment. I have been on 4k calories for about 2 months, but decided to actually count macros about a week and a half ago. On my new high fat low carb diet ive never had more energy, felt better, been smarter (performing so much better at school), and generally just been happier.
I am definitely going to add more volume and hope that it works, I do triceps 3 times a week I think im going to change it to twice a week. Also ecchastang what do you mean by 5/3/1?
[quote]Massthetics wrote:
arms in general are a problem for me. im 6"2 150lb 15yo training for 4 months. Bench is stuck at 90lb, to put it into perspective I deadlift 220.
Thanks Reed I will try that but my gym has no boards? what can i do?[/quote]
I disagree saying you can’t use things like board presses and what not. Have a guy who you can see on my Facebook page o have been training for a little over a month had never stepped in a gym and couldn’t bench 95lbs. After 5 weeks he took 185 for 3 sets of 3 last Sunday. We do one session full range every Sunday and Wednesday we do Board Presses and they have sped up his progress insanely.
If you don’t have access to board they can be made very cheap. Also if you have access to a power rack then reverse Bands and Rack Presses work well also.
[quote]Massthetics wrote:
headache, my macros at the moment are 100 carbs, 150 protein, 330 fat. im on 4000 calories a day at the moment. I have been on 4k calories for about 2 months, but decided to actually count macros about a week and a half ago. On my new high fat low carb diet ive never had more energy, felt better, been smarter (performing so much better at school), and generally just been happier.
I am definitely going to add more volume and hope that it works, I do triceps 3 times a week I think im going to change it to twice a week. Also ecchastang what do you mean by 5/3/1?[/quote]
Man I can’t gain weight or strength with out carbs atleast 300 daily but prefer 400 - 500
[quote]Massthetics wrote:
headache, my macros at the moment are 100 carbs, 150 protein, 330 fat. im on 4000 calories a day at the moment. I have been on 4k calories for about 2 months, but decided to actually count macros about a week and a half ago. On my new high fat low carb diet ive never had more energy, felt better, been smarter (performing so much better at school), and generally just been happier.
I am definitely going to add more volume and hope that it works, I do triceps 3 times a week I think im going to change it to twice a week. Also ecchastang what do you mean by 5/3/1?[/quote]
That’s a hell of a macro split…are you gaining weight with that regimen?
[quote]chobbs wrote:
Am I the only one who noticed that big 330 in front of the word “fats”?[/quote]
I noticed, and I noticed how he commented how much better he feels on such a high fat diet.
But, uh, what were you thinking?[/quote]
Does anyone know what a pepperoni lovers pizza looks like? That would be my face and back on that amount of fat lol
[quote]chobbs wrote:
Am I the only one who noticed that big 330 in front of the word “fats”?[/quote]
I noticed, and I noticed how he commented how much better he feels on such a high fat diet.
But, uh, what were you thinking?[/quote]
Does anyone know what a pepperoni lovers pizza looks like? That would be my face and back on that amount of fat lol [/quote]
That’s odd, because most people have their acne clear up by cutting back carbs. But for gaining weight, carbs are a necessity.
you are also working you triceps 3x a week. Are you going for PR or BB look?! You have the reason your bench is not progressing. Your squat would suffer the same if you did leg curls 3x a week…
Either way, i would even put it down to once a week for the next few months.
And yeah, are your numbers correct for your marcos?