colt24

unsure if that makes any senses at all?
But when i add weights it seems as if i'm not hitting the muscle group ie *chest*

Maybe becuase i'm struggling alittle lifting more weights?

sorry if this does not make any sense :(

TH&S

Do you mean you are arm benching...?

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D: 220 | B: 140 | S: 210

Big_Dan

pre-exhaust !! maybe do some flyes or maybe some dips before you start benching etc !!!
just a suggestion

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am1ev1l

I know exactly how you feel. You're fine as long as your form is correct. Most people get a better pump from lighter weights this is due to being able to go to absolute failure i.e. if your pressing 1kg and you do it 1000 times you can't lift a thing afterwards but if you were benching 200kg for 6 you probably could lift 100kg for 5 afterwards.

Don't mistake this lack of pump for not training adequately, as long as your routine, rep range, form and effort are Ok then you will be fine and will grow a lot more than training light just for the pump. And if it really bothers you then throw a few drop sets in at the end of the workout.

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:frusty:

colt24

I had a really good day today at the gym,
chest/tris

Dumbbells bench press--- EACH HAND, 20kg first set, 22.5 kgs 2nd set, 25 kg 3rd set, 10 reps each

Dumbbells incline bench press--EACH HAND, 20 kg first set, 22.5kg 2nd set, 25 kg 3rd set, 10 reps each

cable cross overs 3x10

when i change next week to barbell bench, i can only lift 60 kgs when i was hitting 70kg 2 months back. but was out for 3 weeks due to hand probs
i find it really hard to add more weights ect..
Do you think i should stick to lower weight and hit more reps?
thanks

Big_Dan

Build it up each week matey !! Always keep the technique right !!
Its all about quality not quantity !!
Try pyramiding the weight ! i oftenly do this try
if you are currently doing 60kg , try -
bar - 16 reps (warm up
30kg - 12 reps
40kg - 10 reps
50kg - 8 reps
60kg - 6 reps


I do it when i bench, i bench 140kg for 3 , soo i do
60kg - 16 reps(warm-up)
100kg -12 reps
110kg - 10 reps
120kg - 8 reps
130kg - 6 reps
140kg - 4 reps
100kg - 20 reps


thats my 2p worth

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colt24

I think i'll give it a try next time i do chest, when should i start adding? also gow much should i add each set?
many thanks

mars1960

Ego,;) lower the weights,concentrate.

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One a day, the well balanced way.

A little knowledge is a dangerous thing.
(so i'm saying jack sh1t)

Big_Dan

Build the weight up every 2 weeks !!
example - week 1&2 ;-
bar - 16 reps (warm up
30kg - 12 reps
40kg - 10 reps
50kg - 8 reps
60kg - 6 reps

Week 3&4 ;-
Bar - 16 reps (warm up)
40kg - 12 reps
50kg - 10 reps
60kg - 8 reps
70kg - 6 ( Get a spotter, to assisst you )

week 5 and so on and so on ,

People may argue with my method , but its different peoples opinions,
give it a try, you never know until you find out !
plus always have a spotter !!

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