I switched to a hypertrophy PPL and have not progressed on my lifts. As a matter of fact, my bench went down. I was working towards 155 x 12 and had gotten to x 8 but today couldn’t do 8. My lateral raises have gone down too. It’s only the second week of this program but like fuck, weights going down :/.
For some reason though, the lower weights of lateral raise (10 lbs) are absolutely killing my shoulders (in a good way) after failing on 15. But last Friday, I did 15 x 12 for 3 sets.
What are your thoughts?
Also, I think my triceps are getting bigger but not sure.
Vermillion-Rx Admin 3y ago
I don't think this is unusual. I get stuck on chest too
I think the problem is rounding up the weights. Meaning, when I get back into working out I think I load weight on the bench press out of ego. I took a solid break from the gym and just put 45s on each side. While I could manage 8 per set I don't think I should have been doing 135
Are you racking it too high out of ego? I definitely do that on bench press specifically
Edit: so basically I find out my chest won't go up until I correctly am at a point where I should have 45s on each side. I notice I have the appearance of not progressing when it's just that I wasn't ready to have that weight to begin with till my muscles can actually handle it.
Then I can progress up
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Vermillion-Rx Admin 3y ago
145-155 I forgot which
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Vermillion-Rx Admin 3y ago
10 rmx so far
I think my SMV is 8 max but some girls seem to think otherwise it seems
I don't know what it is. I'm not jacked but my body fat is apparently like 4-5% and I have some muscle mass. I'm not jacked but I'm defined
fumbor 3y ago
Are you eating on a surplus? My bench went from 185 to 235 after my surplus.
Bulba 3y ago
Eat more. Sleep better. Quit alcohol.
Also, don’t ego lift but try to push yourself at the same time. Go for small weight increments, it works.
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coolsocks00 1 3y ago
The fact that you keep coming back here for lifting advice when we have pointed you in the direction of much better sources already, tells me you're not very serious about it.
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wswZtyqNGQ 3y ago
In apology, the frustration is real. When I'm working my ass off and not seeing gain I could really use some feedback (or even just a little attention) to get me to power through. Even stoics are human.
relevantosv 3y ago
Bench press is heavily dependent on body mass (not just LBM). I've come down from 180~ to 162~ bw over the last 6 months, and my bench is down from 325 to maybe 265, whereas my dead lift is still the same.
Also running a pure hypertrophy program won't help you put on more weight to the barbell, specially in the compound movements.
SeasonedRP 2 3y ago
It's probably a combination of the routine and bad technique. At your level, your focus should be on developing a solid base for strength (assuming your goal is to get bigger and stronger). If the routine contains more assistance work than you are used to, that's going to be a shock to your system and it will take a while to adapt and handle the same weights and reps you could before. Do the routine for the length prescribed and then see where you are. When I was focused on hitting max weights, I did an extremely high volume routine (similar to Sheiko style of training done by Russian powerlifters). If I listed it all out, unknowledgeable people would tell me I was overtraining. No, that was the point. While on the routine, the high volume made weights feel heavier than they should have. But when it was time to test for maxes, you backed way off on the volume, and when it was time to test (or compete), the weights now felt very light and maxes went up. So complete the routine before deciding it isn't working.
SeasonedRP 2 3y ago
Stick to what the program calls for. Going from 3 minutes rest between sets to 1 minute, and training 6 days a week instead of 3 days, are major changes, and it isn't surprising you wouldn't handle the same weight for the same reps. If the program calls for a percentage of max within a rep range, instead of a specific numbers of reps, I'd keep things as they are if you are in that rep range. But if it calls for 8 reps on bench rather than, say, 6-8, for a particular set, drop the weight so you can get in the number of reps required by the program. Don't get discouraged. Those aren't that big of drops in reps considering the changes called for by this program. When you are getting ready to test your maxes, I suspect the program calls for more reps and less volume, and then you should notice a marked increase in strength. Good luck.
SeasonedRP 2 3y ago
More "rest," not more "reps." typo in my response.
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coolsocks00 1 3y ago
https://media.tenor.com/ZFc20z8DItkAAAAd/facepalm-really.gif
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coolsocks00 1 3y ago
Yeah. I mean, you have a bunch of people taking time out of their day to try to guess what your issue is based on zero useful information.
Then you write the text quoted above and still cant figure out why you're stalling. It's crazy bro.
This inability to stfu and try to figure things out on your own is a sickness in todays generation of men. Not talking just about you, it's everywhere.