I have lifted for quite a while and Ive hit a plateau, I need you to examine the variables and give me your conclusion. Variable 1: I have severe bursitis on my right shoulder, which does not allow me to barbell bench press or to do any incline presses. The dumbbell bench , the cable crossovers and the dips are all I have left.
Variable 2: I train PPLPPLx
Variable 3: I weigh 220lbs, 6`1 tall, 20% BF
Variable 4: My chest workout has 13 sets
Variable 5: I do heavy dumbbell work, light cable work and top it off with dips. I only increase the weight significantly on the dumbbells. Cable work is slow, focusing on the stretch and the contraction, for sets of 10-12.
Variable 6: On my dumbbells, I always do every set to failure. That is how I measure my strength, by seeing increases in reps until failure.
Variable 7: I eat 250g of protein per day and I sleep 7-8 hours a night.
Variable 8: Here are my dumbbell bench press results or the past 2 months, each number is the weight of each dumbbell in KGs
Dec. 12 - 45x8 45x5 45x3 34x10 34x6
Dec 8. 45x6 45x5 45x3 34x10 34x6
Dec 5 45x6 45x5 45x3 34x8 34x6
Dec 1 45x6 45x3 34x11 34x8 28x7
Nov 19 45x6 40x6 40x6 30x10 30x10 2 minute rest. So why am I not getting stronger? help pls
My penis is progressing. Molecular level. Rising. Extending. Extenze directed by Videodrome but with my penis. Her leg bossom look like Mount Rushmore. Blood rush to penis and she scream for more. So sexual. Seething from my urethra. Im alone and I must cum.
>going to failure BIG MISTAKE, do 5-8 reps with heavier weight and progressive overload
Juan Jones
big mistake why? if i dont push myself to the limit i cant know where it is,
Ian Long
you can test your limits every 4 weeks or something but going to failure 2x a week (especially with the number of sets you have) is some insane overtraining, that‘s why you‘re not getting stronger
Cooper Campbell
26 sets a week of chest is overtraining?
I go to failure on every set, but that's just what Ive always been taught. "No pain, no gain" and "break through the pain barrier" and "work hard" and things like that. If I have more in the tank why shouldnt I do it? Arent those last few reps the ones that make us grow?
I go to failure on every set, also the cable crossovers which I do slowly (5secs per rep), stretching and contracting hard at the extremes of each rep. I only stop when the pain is too much. I thought this is how we should train
Joshua Jenkins
low rep/heavy weight relative to 1%rm is very hard to make repetition progress on. and it's too heavy to get enough volume to really grow.
Try the 8-12 rep range or even 12-20, with suitable %1rm for either. Do one AMRAP set trying for a rep PR and finish another 4-6 sets with the same weight but minimum reps for the range, so 8 or 12. Alternate between a heavy and a light session within the week. Do lower reps only once in a blue moon to test absolute RMs.
And your cable work is way too heavy. Anything close to a 12RM on that is going to interfere with other exercises later in the week. Go for 20+ reps, maybe target 100 total reps in only 3-4 sets.
Nathaniel Cruz
also, dont go to failure on every set. one test is plenty, build volume with the same weight but dont blow to failure which impedes recovery which means your next session will be shit and dig into recovery again and the next and the next. thus you won't progress.
Gavin Flores
Bitch what? Im horny and you're fucking accusing me of some mental illness?
Levi Walker
take care of the bursitis you fucking dick nose
Christian Davis
Finally you might have shit leverage/posture/technique for any bench press variant. How are you dips gong?
Luis Peterson
>leg bosom LOST
Oliver Hill
sry had to clarify, you do 5 sets of db press to failure which i think is way too much, you should try 4 sets with a weight that allows you to do the amount of reps you want while still having the strength left for 2 more and only go to failure in the last set if that‘s what you really want
also as an example, martial artists harden their bones by progressively hitting harder objects, they don‘t immediately start with hitting a concrete wall with full power, that‘s what you‘re kinda doing
The comments about you fucking up your progress by going to failure too frequently are pretty accurate. Looking at your db press results though, it's pretty obvious you arent actually doing that many reps. Hitting 16 or lower reps at the heaviest weight you can manage, spaced over 3 sets really isnt gonna do shit for your progress, especially if those sets are to failure, and therefore the last couple of reps are a grind.You need to program in a way where you are consistently hitting a decent level of volume with a weight you can move confidently. Doing 3 sets with 100% of your 5 rep max twice a week is gonna exhaust the muscle without causing any development, doing 5x5 or even more than that with 85% of your 5 rep max will stimulate a lot more progress
Kevin Hall
LOL
Michael Davis
NERF THIS
Juan Fisher
i felt like doing the dbs hravy and th volume work on the cable crossovers. its slow, light, many reps and focused ons tretching and contracting. thr dips are sets of 16/12/10
Look dude, people are telling you the right info, you're literally just refuting it every time. You don't necessarily need to "bottom out" to be making strength gains. reps to failure every time is not the right tact. If you've plateau'd, do what every other sensible person does and start a new program.
Elijah Gutierrez
is it hard to wash sand out of a pussy? I can’t imagine it feels very good
Tyler Gonzalez
no its not
Leo Smith
if you have an eager sub to lick the lips clean it shouldn't be hard at all
