Thanks for the pointers. I was at 205#X1. Let me tell ya, I have been going through a burst of strength lately. The last 3 weeks I have been going up 5# every time on my PR on flat bench. This last Saturday I am now up to 225#X1 and more than likely I will put up 230# this next time which would be possibly tomorrow depending on how I feel. I've been switching up my routine constantly now every couple weeks and it is seeming to be working. Currently on my bench, I just started 3X5 sets to trigger some increase even further on my bench, and tomorrow I think I will cycle off the hammer strength machines and do incline and decline bench press.
I have been doing a 12-9-6 routine on my sets. It really all depends though. If I'm feeling really strong I may do more than 3 sets but I generally like to end my last set with a weight I can barely put up anywhere from 4-6x.
I suggest you do flat dumbells then incline dumbells for awhile. Use heavy dumbells 4 sets of 10-12 reps. You have been doing bench for so long. Time to switch it up. Take two or three weeks off your bench exercises. Do some heavy dumbell work then go back to the bench exercises. You will see your bench go up immediately.
Key to getting big is CONTRACTION. The more blood you squeeze into the muscle. The bigger you get. At the peek of every rep, you want to squeeze/flex the muscle. By squeezing or flexing the muscle, you are forcing blood into it. You will notice an increase in size as you workout. In other words, you will swell up. People call the "pump". I can put almost a 1/2" on my arm in a single workout from sqeezing blood into the muscle.
Here is my workout.
CHEST & TRICEPS
Chest:
strength exercises ~ flat bench & incline bench ~ I do one or the other. Never both in the same workout.
warm up set to stetch
12-15 reps x45 (the bar)
6-8 reps x 1 or 2 set ~ heavy weight
10-12 reps x 2 sets ~ decrease enough to where you are barely getting the last two reps.
12 reps x 1 set ~ The last set, you want a weight that you can do, but burns with every rep.
Dumbells ~ incline, flat, decline ~ If I do flat bench, then I do incline dumbells. If I do incline bench, then I do flat dumbells
12 reps x 4 seta ~ Flat dumbells put your feet up on the bench. Knees together. Keeps you from cheating. Perfect form. Incline dumbells, good form full range.
Pec-Dec or cable-crossovers
12 reps x 4 sets
Total of 13 sets for chest.
Triceps:
strength exercise ~ skull crushers, inside grip bench, dips, bench dips ~ I do 2 of the 4 every workout. I always change it up. Bench dips: If you have some one to help, put weights across your thighs for extra weight.
12 reps x 4 sets
secondary exercises ~ rope extensions, push downs, kickbacks ~ I have a few other exercises. All they do is switch the angle that I hit the triceps.
12 reps x 4 sets
Total of 12 sets for triceps.
BACK & BICEPS:
Back:
strength exercise ~ seated row, chin pulldowns, t-bar row, lat pulldown ~ Anyone of the first 3 first. If you do lat pulldowns, always them do last. Work your traps first then the lats. You will spread your back out wider by doing them in this order. Inside to outside.
12 reps x 1 set ~ warm up set to stetch
10 reps x 2 sets
12 reps x 3 sets
secondary exercises ~ upright rows, shoulder shruggs, reverse flies, pullovers, one arm rows ~ Any 2 of these exercises. ~ Shoulder shruggs with dumbells. Turn your palms out. It isolates your traps/neck better.
12 resp x 4 sets
Total of 16 sets for back.
Biceps:
Key to biceps is the contraction. You NEED to squeeze at the peek of each rep.
Strength exercises ~ preacher bar curl(machine or free weights), hammer curls(bar or cable)
10-12 reps x 4 sets
secondary exercises ~ alternate dumbells(sitting or standing ~ regular or hammer)
12 reps(per arm) x 4 sets
peek exercises ~ concentration culrs(dumbells or cable), standing bicep flex
12 reps(per arm) x 4 sets
Total of 12 sets for biceps.
The minute I get home. Protien shake. You MUST feed your body immediately. Your muscles will be dying for it.
