Can't get the weight up.

[StewDogg]

Basically I seem to be running into a wall. No matter how many days I do the same weight on the bench, I can't seem to get by it with more weight or more reps either one, it's like I'm stuck.

Now I found out I had a test deficiency and not I get a shot of it every week from the doc, I figured that'd do the trick but no joy. I also for the last few weeks have downed an isopure protein shake after every workout (3 times a week), no help there. Finally I added in alot of extra calories, esp. on the lifting days, but I still seem stuck.

Any ideas??

TIA.

 

[JDid23]

sounds like you've hit a plateau. Drop your bench press about 10-15 pounds, and work back up to the weight by adding 5 pounds per workout.

 

[slimjim1985]

sounds like its time to switch up your routine. maybe work on some explosive reps. you'll blow past your stuck point. little steps works, add 5 lbs.

 

[future]

Switch to dumbells for a while if you need to. I have used in my bodybuilding the same idea Westside barbell used in dumping an exercise that you no longer progress in.

 

[artificialaspirations]

it also sounds like you may be benching 3x a week? It may be too much work and should cut back a bit.

 

[SwitchMan]

I agree with jdid23. Drop some weight and work back up to it.

 

[SaiBoT]

Basically I seem to be running into a wall. No matter how many days I do the same weight on the bench, I can't seem to get by it with more weight or more reps either one, it's like I'm stuck.

Now I found out I had a test deficiency and not I get a shot of it every week from the doc, I figured that'd do the trick but no joy. I also for the last few weeks have downed an isopure protein shake after every workout (3 times a week), no help there. Finally I added in alot of extra calories, esp. on the lifting days, but I still seem stuck.

Any ideas??

TIA.

What's your whole routine like?

 

[Big_BK]

Yeah lets not go isolating one day, lets look at the whole picture.

 

[StewDogg]

Well, I have changed it a bit to try and break out.... Right now it's kind of minimal as most of my equipment has went to junk, hence joining a gym this weekend, but here's how it sits now:

Thur and Sunday - Used to be 3-4 sets of flat Barbell presses, 3-4 sets of butterflies, and 3-4 sets of standing barbell rows. Now the butterflies are cut out because my crappy bench had too much weight on it, down to the presses and rows and pushups.

Teus I do only dumbbells - 3 sets of concentration curls, 3 sets of Hammer curls, 3-4 sets of shoulder shrugs.

That's it for the weight training.

I certainly don't think I'm over doing it, I don't know why it won't go up, I already had to down the weight on the presses by 5 lb once, and well as ont he concentration curls....

 

[AEKDB]

No leg work at all?

 

[StewDogg]

I had it until a couple weeks back when my pulley machine broke. Hence the gym. My stuff sucks. I do also run, do leg lifts, etc though.

 

[SaiBoT]

You don't even say nothing about rep-ranges... that training looks kinda chaotic, hence the lack of results...

Gather you stuff, keep it together then we can talk about a plan and setting goals.

 

[StewDogg]

I've seen results for sure, but it seems to be stalling out some.... Give me some pointers?

 

[JDid23]

I've seen results for sure, but it seems to be stalling out some.... Give me some pointers?

well for starters i only see 1 compound.. Bench Press

If you eat well, you will see results on a bad routine. Your increase in effort probably makes up for your lack of a flawed routine.

Anyways, add in deadlifts and squats. That is a 100% given. Then, i would suggest OH Press, Rows, and maybe cleans with some bodyweight stuff like chins/dips/pullups. Right now, the way you're training is unnecessary. If you want to keep your curls, go for it, but in the end chinups are as good if not better than any exercise for your biceps (imo). You get a full ROM and are pulling up your bodyweight. Once you can do a lot, you can do them weighted.

Good luck dude!