if u dont go up in poundages everyworkout should u change your routine

[nclifter6feet6]

what do you guys think? i feel if i dont go up in poundages lets say i hit chest then hit it again and not able to do any more reps then next time hit chest again and stilll no gains, now then shouldnt i change my routine.

do you guys expect to go up every workout

 

[Ingram]

If I expected to go up every workout I'd be benching 900+ right now, allthough I do still make progress. If it's been months since you've bumped up some of your weights it's time to change up your routine.

 

[solidj55]

There is no way you will ever go up every single workout, just not possible, so the answer is no. If its been several weeks to a month with no sign of progress I either take a week off or make some sort of change in diet or sleep first, then if none of that works I change my routine. Are you still doing the routine that you hit every bodypart every day?? If so that may be the problem, also if you did stop that routine did you take a week off to rest before changing your routine???

 

[nclifter6feet6]

solid j. no i dont do the full body routine every day any more it just didnt work, my body felt like it was ripping apart. im still experimenting with different routines, my goal is to go up every2nd or every 3rd workout. if i dont go up by the 3 rd workout i will increase rest until i make gains steadly. im eating so much right now that i find it so odd that my deadlift has seem to gone down some. im eating alot more than i ever have yet my deadlift has gone down. im eating about 700 carbs 150 fats and 250 protien a day.

 

[Vortexx]

try some westside routines/approaches for the big lifts ?

They know a lot about technique, periodisation, assistence work, wave loading etc..

This is were bodybuilders can learn from powerlifters, cause if a bb has mastered a really big bench for 1-5 reps, he/she can probably do some heavy dumbell presses for 8-12 reps and this REALLY equals having a big chest

 

[Boss101]

There is no way someone can add 5lbs to the bar every week you might be able to do this for a couple of weeks but you will burn yourself out.

When increasing the weight on your bench, squat etc try adding 1 lb to the bar each week it doesn't sound like much but by this time next year you would have increased your bench by 50lbs.

 

[nclifter6feet6]

i really feel like i should go up maybe atleast a rep on excersises each workout with the shit load of calories im eating around 6000

 

[strong island]

i really feel like i should go up maybe atleast a rep on excersises each workout with the shit load of calories im eating around 6000

Damn, 6000 calories. How much do you weigh? I suggest your bodyweight x 20 at most. But thats just my opinion.

 

[nclifter6feet6]

i weigh 250

 

[coolcolj]

If your not doing one more rep, or lifting more weight each workout, then your either

1) overtrained
2) not leaving enough rest days to super-compensate
3) plateaued
4) Your workouts are not effective - perhaps you need to take a 1-2weeks off to de-condition, and when yiu return your body will be soft, reeady to get stimulated again

Usually the first 3 are related

I'm a firm believer in what Charlie Francis says, "what's the point of returning to gym if your not gonna do better than the last time you were there?"

Your deadlifting going down is a sure sign your overtraining - ie working too often without letting your body recover and then super-compensate to be stronger

as a matter of fact, I don't train to failure and only do 2-3 sets per exercise , and yet every workout my reps go up or my weights go up.

Last chest workout I did 3 sets on incline dumbells rows - 1st set I did 7 reps - hard. 2nd set after 2 mins rest 5 reps - near failed. I then used 60% 1RM dumbell and did some explosive 8 reps for power.
Yesterday I used the same weight blew out 8 reps, stopped the set. Next set after 2 mins rest did 8 reps as well, 3rd set did 7 reps and then 4ths set 60% 1RM 8reps explosively for power. Going up to the next heavier set of dumbells next workout and drop my reps back to 6 for 2 sets followed by my power set. When you make progress you feel good!!
This should be a rule, not the exception... but from what I see in my gym, seems like the latter is the case.

 

[erickthegreat11]

Best thing working for me right now is to switch lifting sets/reps schemes. I've got 3-4 different styles:
1. 9-11 reps to failure on every set for 3 sets, 2-3 minutes between sets. Start with 9 reps work to 11, then increase weight.

2. 6 reps (at a weight you can lift 9 reps to failure) not to failure for 3 sets 2-3 minutes between sets.

3. 2 reps for 6 sets 4-5 minutes between sets (Not quite failure b/c you can do it for 6 sets). This is prob @90% 1RM.

Every set in these work outs includes NO STRETCHING. The 2 rep sets have 4-5 minutes between sets.

You start off on the first workout type, then when it gets stale move to the next, it works.

 

[b fold the truth]

You can NOT gain in strength in every exercise every time you go in the gym...you just can't. You can IMPROVE every week though. Improve your speed, technique, size, strength, dbell vs barbell, etc...

Tiny improvements can be made every workout...but probably not noticable ones. Hence the need for variety and training muscles/exercises in different manners.

There are tons of ways to do a goodmorning, bench press, squat, deadlift etc... This is why I add bands to my workouts and change weights often. Remember that using more weight does not necessarily mean that you are bigger or stronger...train the muscle from all aspects.

B True

 

[b fold the truth]

Ohhh..and your deadlift. If you want to improve it...build your routines around the following:

wide stance box squats
pull throughs
glute ham raises
reverse hypers
hip exercises
good mornings
standing abs

If you are not doing these and wondering why your deadlift has stalled....you should add them.

B True

 

[nclifter6feet6]

ive made steady gains for about a whole year training a muscle 2-3 times a week and it seems that now i can no longer do as much frequency. im also a natural lifter. dammit i love to train. it so weird that i can make continuis gains then all of a sudden go backwards, even though im eating more than i ever have in my freaking life??????????/ i think i will start hitting each muscle with 4 days of rest in between hitting that muscle again.....how does that sound???????

 

[scout420]

Ya if you dont go up for a while than you may want to switch your routine.But to go up every single week is inrational, by the end of the year youll be benchin a Buick.

 

[b fold the truth]

You still need to figure out why you are not increasing in weight when you train. Find the answer and I bet it is not just "I need to change my routine"...but an answer which will lead you towards massive gains.

B True

 

[coolcolj]

Yeah that's because the weights you do use get heavier over time, and that makes greater inroads into your recovery. You need to add more days for recovery.

Same deal for me. I could workout more often before, but now I have to cut back.

But what you can do is induce overtraining and back off the volume, for your body to super-compensate, and then go back at it again. Many programs do this deliberately. As a matter of fact this is what I did recently. Working out whole body 3 times a week for 3 weeks, and then back off to a 3 way split every 5 days ala Poliquin. And damn am I getting results!

 

[b fold the truth]

Yeah that's because the weights you do use get heavier over time, and that makes greater inroads into your recovery. You need to add more days for recovery.

Same deal for me. I could workout more often before, but now I have to cut back.

I have tried to say the very same thing before...and couldn't think of the proper way to put it. You said it perfectly.

B True

 

[nclifter6feet6]

thanks coolcolj that really makes sinse now that i think about it. when you get stronger you use heavier weights=more stress on the muscle more muscle breakdown. thanks alot fellas