bench press/chest

[kimbrcd]

Hey guys,

need help with progress on bench.
I have lifted for a year, and doing pretty good.

However, I can't increase in weight on the bench.
my routine is ;
3 sets of 10, increasing by 10lbs each set.
lately i changed it tol
5 set of 15, 10, 8, 6 ,4 reps, from arnolds book.

Please help. I can't max out because I have to conserve energy for rest of workout.

 

[gymtime]

I'd get rid of the top and bottom sets. Do 10,8,6 only and up your weight amounts.

 

[WODIN]

What are yur current lifts?

 

[Vortexx]

first four trainingsessions:

5 * 5 flat benchpress
(lower weight each set in order to complete 5 reps)

3 * 8 incline benchpress

---- some other pec exercises.......you choose

--------------------------------------------------------------------
session 5-8

5 * 8 flat benchpress

3 * 10 incline benchpress

---- some other pec exercises.......you choose

--------------------------------------------------------------------
session 9-12

5 * 5 incline benchpress

3 * 8 flat benchpress

---- some other pec exercises.......you choose

--------------------------------------------------------------------
session 13-16

5 * 8 incline benchpress

3 * 10 dlat benchpress

START ALL OVER AGAIN!


The first 4 sessions will build strength in the flat benchpress while maintaining strength in the incline benchpress.
In session 5-8 you will CASH in on your heavy benchpresses by doing slightly more reps and make them pecs raise like bread...

After that it's timet to shock the upper pecs into new growth while keeping your flat benchpress up to par until you recycle and so on....

 

[Vortexx]

And remember: the amount of reps and sets arnold did was very taxing on the recovery system, hence you allmost need roids to do that kind of volume..... i think 12 sets should be enough for most muscles.

Took me some long time to admit that less is more and lower the volume and up the intensity, but i wouldn't call myself a HIT-JeDI, cause these guys do i.e. 2 exercises for 3 sets and call it a day, that just doesn't work for me....