Today I started my new supplements and figures I go an have an "off" day at the gym..AND to top it all off, it was the body part which I really need to work on, my chest. I'm not that good with my chest, but last week I did good with the barbell flatbench. I put up 205 lbs w/ 3 sets of 6. I had been doing dumbells for a month so I switched to barbell the last 3 weeks. Today comes and I did 205 lbs barely. I couldnt go all the way down. So I moved to dumbells later on throughout the workout and I couldnt even put up the weight I was doing b4 when I was workin dumbells. I was gettin so pissed. I dunno if its cuz I switched gyms and I need to get used to it, I DONT KNOW...but I was miserable. Should I alternate each week, like dumbell one week barbell the other? i need some advice fellas..thanx
MESO-Rx
Anabolic Steroids
Chest Frustration
- Thread starter chrisremo
- Start date
It sounds like your program needs a major overhaul. Post up what your program looks like and we'll help you out.
MONDAYS - CHEST/TRIs
flatbench barbell
incline barbell
decline barbell
flatbench dumbell flys
decline dumbell flys
rope pulldown
cable pressdown
flatbench tricep extenstions
wide grip reverse cable pressdown
TUESDAY - SHOULDERS/TRAPS/ABS
dumbell shoulder press
seated lateral raises
standing alternating dumbbell raises
dumbell shrugs
front & back barbell shrugs
WEDNESDAY - LEGS
barbell squat
leg press
seated leg curls
lying leg curls
seated calf raises
standinf calf raises
THURSDAY - BACK
laying down v-bar pulldown
bent over barbell row
one arm dumbll row
wide grip behind the neck puldown
low row machine
FRIDAY - BIs
preacher curls
cable curls
straight bar cable curl
bent over concentration curl
hammer curls
standing alternating curls
flatbench barbell
incline barbell
decline barbell
flatbench dumbell flys
decline dumbell flys
rope pulldown
cable pressdown
flatbench tricep extenstions
wide grip reverse cable pressdown
TUESDAY - SHOULDERS/TRAPS/ABS
dumbell shoulder press
seated lateral raises
standing alternating dumbbell raises
dumbell shrugs
front & back barbell shrugs
WEDNESDAY - LEGS
barbell squat
leg press
seated leg curls
lying leg curls
seated calf raises
standinf calf raises
THURSDAY - BACK
laying down v-bar pulldown
bent over barbell row
one arm dumbll row
wide grip behind the neck puldown
low row machine
FRIDAY - BIs
preacher curls
cable curls
straight bar cable curl
bent over concentration curl
hammer curls
standing alternating curls
Theres way too many movements in that list for me to bother reading them all. In short, I was right and your program bites.
My suggestion is to read all you can about the 5x5 program and follow it exactly as written. You will 1) have some free time since your life wont revolve around the gym, 2) have an incredibly effective program designed by one of the leading strength coaches in the world, and 3) you will get major results in strength and muscle growth as long as you eat.
In your current program you have far too many foo-foo movements that dont do much of anything besides waste energy. And just by looking at your Monday schedule, you have overlap beyond belief. Hit the 5x5 for 6 weeks and you will blow through all your current PRs.
My suggestion is to read all you can about the 5x5 program and follow it exactly as written. You will 1) have some free time since your life wont revolve around the gym, 2) have an incredibly effective program designed by one of the leading strength coaches in the world, and 3) you will get major results in strength and muscle growth as long as you eat.
In your current program you have far too many foo-foo movements that dont do much of anything besides waste energy. And just by looking at your Monday schedule, you have overlap beyond belief. Hit the 5x5 for 6 weeks and you will blow through all your current PRs.
https://thinksteroids.com/community/threads/12chrisremo said:
AnimalMass
New Member
Whew, that is one bad program. Listen to Bob. Do the 5x5. Then after about 6 months of that, go to DFHT. They are based on the same thing.
BTW, I hope to God you aren't talking about steroids being the new supplements you are on. Because if you doing 205 for 3x6 you have no business being on gear.
I know that sounds rough and in your face, but it's just true.
Matt
BTW, I hope to God you aren't talking about steroids being the new supplements you are on. Because if you doing 205 for 3x6 you have no business being on gear.
I know that sounds rough and in your face, but it's just true.
Matt
knockdown
New Member
wow, talk about overtraining. I like to switch from barbells and dumbells every five days. I use a 3 on 1 off split.
-thank you-
-thank you-
