Thoughts on change

Discussion in 'Fitness & Nutrition' started by jtrem, Jun 3, 2009.

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  1. jtrem

    jtrem Active Member

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    So I am lifting 5 days a week with this split, I just started it this summer, I used to do bi's/back,tri's/chest,legs,bi's/back,tri'schest:


    Monday: Deads and Hang Clean
    Wednesday:Incline Bench
    Thursday: Legs
    Friday:Shoulders
    Saturday:Flat Bench

    My incline bench has plateaud and even possibly gone down, and I really only do it to help my flat bench. Should I change my rountine to flat benching twice a week rather than the 1 and 1 split I have now?

    My old incline numbers from about two weeks ago: 205x10,225x8,245x6,265x1

    This week:5x5x225...struggled bad.
     
  2. He Mad

    He Mad OT Supporter

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    You should only train a muscle group once a week.
     
  3. Tumbles

    Tumbles New Member

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    :eek4:
     
  4. He Mad

    He Mad OT Supporter

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  5. Blade

    Blade Time to swolercize

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    do your incline as shoulder or bench assistance. i wouldnt dedicate a day to it.

    do it with DBs on week, bar one week, DBs alternating arms one week with various sets and reps.
     
  6. GTLifter

    GTLifter Banned

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    says who? I do back work 3 times a week and I'd say it's working for me.
     
  7. Mass

    Mass Active Member

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    oh my
     
  8. jtrem

    jtrem Active Member

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    What would you say to replace incline day then?

    I feel doing things twice a week gets the job done for me, but I also feel that shocking my body with change helps it, which is why I did this in the first place.

    Would you go bench x 2 a week and incline along with shoulders???
     
  9. Blade

    Blade Time to swolercize

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    stick with it then
     
  10. MaineSucks

    MaineSucks OT Supporter

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    Could be a bunch of things...

    you might be overtraining your bench or you might be undertraining accessory muscles for the incline.

    I'd change your routine up and only bench heavy once a week.

    Work heavy incline followed by flat and chest accessories for 3 weeks.
    Do a bunch of DB rep work week 4.
    Follow this for 3 weeks of heavy flat bench followed by incline.

    Do these and see what happens. If you drop benching heavy 2x a week and your numbers go up, you have you problem.



    If not... focus on the other issues. You are training chest and tri's 2x a week, but not shoulders, back, and legs. Chest and tri's aren't the only muscules involved with a strong incline.
     
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