AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Question I'm 5'8, weigh 150 pounds, and my age is 15. I started bench pressing about 10 months ago with my max being 95 pounds. I currently bench 135 for 5 sets with 6-8 reps per set. I've been doing this for about 2 or 3 months, can't seem to reach 135 10 times. I changed my routine from this:
Monday-- Chest
Tuesday -- Back
wednesday -- Bicep/forearm
thursday-- Tricep/shoulders
Mix in a little leg and cardio in to.
I was wondering if this routine will help me overcome this plateau? A friend of mine told me I was overtraining and should really consider doing one muscle group a week. I followed his suggestion and been doing this for the past 3 weeks.
I've also been thinking next week doing something different in my bench press.
Example:
1st week
1 set - 115(warmup)
2 set - 135
3 set - 135
4 set - 135
5 set - 140
2nd week:
1 set - 115(warmup)
2 set - 135
3 set - 135
4 set - 140
5 set - 140
and so on and so on. once I reach 140 on my second set I restart and begin to do 145 on my 5th set. I was wondering if this is a good idea? Since I'm constantly making my muscles adjust weight.
Could this break my plateau?
Answer Hey Luis, there are a lot of things I need to know before offering specific suggestions. Go back to a weight you can do 12 good form reps for 3 sets with 2 mins rest between sets. Add a little weight when you are able to complte all sets and so on. After 4-5 weeks go to 4 sets of eight reps with appropriate weight with 3-4 mins rest this time. After 4-5 weeks go to 5-6 sets of 4 reps with appropriate weight with 4-5 mins rest between sets. After 4-5 weeks go back to 12's and see where you are. All these routines should be 3 days a week with the middle routine a little lighter or less intense than the other two. Also in your routine above you have triceps the following day after the bench. I never have liked this do to the bench using so much tricep. Try a 3 day a week routine..chest, shoulders, arms on MWF and legs and back on TTHS. Goof luck and always consult your doc before starting a new exercise program and try to workout with a patner and under the supervision of a certified strength and conditioning specialist...
