hello all people here!!!!
first of all i want to say that all of you are the motivation and the best coaches or spot partners to achieve my gains! i read the posts here before getting to the gym and i go super physched!! just try it!
ok now to the point since i first started on august 18,,, i havent stopped gaining strength! and thats great, i have been using the same workout strat as darrell which was upper and lower workouts… doing 5 sets on upper and just 3 sets on lower… and resting 7 days per wkout…
ok, on the lower workout out the gains are unbelievable and goes wildly up,,, what can i say i started pressing 200 lbs and now i press 520lbs… in just 7 workouts… not bad uh?
ok, on the upper workout, i have been doing fine also , great gains m but since last 4 workouts i have been stuck on the same weight on the biceps … biceps are the first exercise i make… to be fresh… the rest of the exercises the gains have been consistent and going up… since i saw that i was getting stuck on the biceps i decided to rest longer so i rested 11 days before doing my next upper workout and the results where not that good … i also think that MAYBE was because for some reason i did not feel motivated… as other days… altough i have to say that i managed to make another extra rep 7 from 6 on biceps…
i also noticed that i am slowing down on the triceps press, which was growing every wkout , the last workout i just managed to increase one rep on the same weight…
ok about the possible problems,,
1) maybe i was overtraining the biceps because the last 2 workouts before the last one, i was doing a full exhaustion on them… i mean failure on static,negative and positive… and was a lot of pressure,,, i have also to say that on those workout there was muscle growth on the bicep (0.5 cm, i measure myself every weekend), but strenght is lacking
so i am discarding intensity as a reason to not go up in strenght…
what i am thinking i would try to do to get out of this sticking point?
1) next workout i wont do biceps
2) after that workout i will do just a static contraction on biceps until failure with greater weight
3) after that workout i will pump again until positive failure the old stuck weight…
4) see what happens…
other thing i was thinking was to lower the weight and do a positive failure… maybe higher reps would help the muscle to increase strenght…
i have been thinking or maybe experimenting with myself, that if i put too much weight and i get on the lower reps range or less than 6 reps then i wont be able to move fast over that weight on the contrary of what MM said that you will be increasing your reps for the next wkout and so on… and what makes me think that:
well, i moved to peck deck and started with 165 lbs did great 8 reps then on next wkout i put 195 which was 2 more bars and did great at once 9 reps! then i added 225 lbs which was 3 bars and i did 7 reps… and on my last workout i put the same 225 lbs and i wasnt able to pass the 7 reps… so if i would have put just 2 bars instead i would have made maybe 9 reps and then moving to the next one i would have managed it better… maybe is the is because if my muscle fibers type???
one thing i have to say : even when i am stuck on the biceps i think they are growing! i can feel them bigger! so maybe if dont add too much weight on stuff and keep the rythm on weights is the key to avoid sticking points which at the end the fact of gaining time on higher weights is really a loss because you will have to move back again to move up again…
sorry to make this post so large and i hope you have the time to read it and post your opinions ๐
thanks for all
JS