Stubborn Pecs
Hello everybody on MFT I hope everybody is doing great
I have a question for everyone and jamo, of course.
I know Jamo doesn't like bench presses but I sometimes do it instead of DB presses. In the last 16 weeks I added nearly 25 lb to my bench press but now I'm stuck at 225.
I do 4 sets of bench presses starting with 180 lb for 16-18 reps then 202.5 lb for 11-12 reps and then 225 lb for 5-6 reps with spotting. Then I go for another shot at 225 and just manage 3. This method is what I did to add the 25 lb in 16 weeks but now it seems to have stopped working.
The worst is after this 4 sets, which is the single press exercise in my pecs routine, although I trained to failure I don't feel like I trained as hard as I could. I still have the energy for 3 sets of 25 pushups.
How do you think I can increase my reps at 225 lb and if I'm doing 1 press exercise (DB or BB) for my pecs how many sets and reps should I do?
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Here's what you can do. 5x5
Here's what you can do. 5x5 method in the style of bill starr, one of the best ways to add poundage to your main lifts. The main premise is that you do 5 sets of 5 and you ramp up the weights for each set. So if you can do 225 for 5 sets this is how your workout should be:
135lb x 5, 165 x 5, 185x5, 205 x 5 ,225 x 5
on your next work out add 5 pounds to your last set:
135lb x 5, 165 x 5, 185x5, 205 x 5 ,230 x 5 <---
As your poundage increases increase the pound of your inbetween sets also
I'd read more into this method before you do anything though... this type of strength workout requires you do this workout 3 times a week -> monday, wednesday, friday.... if you cannot progress on each of your workouts then you do a heavy day, a medium day and a light day in the week... on the medium you ramp up to your 90% RM and on light on your 80% RM... cheers