Increase Intensity of Strength Workout?!
Question: Increase Intensity of Strength Workout.?
Hey, I'd consider myself a beginner-intermediate in terms of working out in the gym. I've made solid gains when I first started working out, but recently, I've hit somewhat of a plateau with the barbell bench press and dumbbell bench press.
Barbell Bench Press: I'm doing 110 lbs currently at 3x7 fairly comfortably. When I increase to 115 lbs, I can do 6, 5, 4 repetitions in 3 sets. Should I be staying at 110 lbs, or should I move up to 115 lbs.? I've heard that you increase weights when you feel comfortable with the weights; does that mean I should be increasing weights when i can comfortably and consistently do 3x8.?
Dumbbell Bench Press: I can do this with 45 lb weights in each hand at 3x8 (somewhat comfortably). I tried increasing to 50 lbs, and I can't even do 1 rep. Any advice.?
Sorry if this is confusing; I'm writing this at 3AM. Any advice would be appreciated.Health Question & Answer
Barbell Bench Press: I'm doing 110 lbs currently at 3x7 fairly comfortably. When I increase to 115 lbs, I can do 6, 5, 4 repetitions in 3 sets. Should I be staying at 110 lbs, or should I move up to 115 lbs.? I've heard that you increase weights when you feel comfortable with the weights; does that mean I should be increasing weights when i can comfortably and consistently do 3x8.?
Dumbbell Bench Press: I can do this with 45 lb weights in each hand at 3x8 (somewhat comfortably). I tried increasing to 50 lbs, and I can't even do 1 rep. Any advice.?
Sorry if this is confusing; I'm writing this at 3AM. Any advice would be appreciated.Health Question & Answer
Answers:
If you are stuck and cant proceed on the weight there are other progressions you can use:
1) Set progression - add an extra set on to the workout
2) Rest time Progrssion - reduce rest time bewteen sets
3) Tempo progression - lift faster, lower slower
4) rep progression - add one more rep to the weight
If you're target is 3 x 8 you should aim to complete all of those reps and sets before you add more weight that way you know you are making progress
At 45pound DBs you should be able to increase the weight as long as your diet is correct and the muscle is given adequate time to repair
Aim to get 3 x 8 on the BB then progress
hope this helps
DanHealth Question & Answer
1) Set progression - add an extra set on to the workout
2) Rest time Progrssion - reduce rest time bewteen sets
3) Tempo progression - lift faster, lower slower
4) rep progression - add one more rep to the weight
If you're target is 3 x 8 you should aim to complete all of those reps and sets before you add more weight that way you know you are making progress
At 45pound DBs you should be able to increase the weight as long as your diet is correct and the muscle is given adequate time to repair
Aim to get 3 x 8 on the BB then progress
hope this helps
DanHealth Question & Answer