Improvement in compounds followed by decline in other lifts

  • Posted by a hidden member.
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    May 02, 2012 1:50 AM GMT
    Hope I can get some feedback on something I've been experiencing..

    I've been making steady gains on my compound lifts. Yesterday I added another 10 lbs to my 5x5 bench press.. 185!! Thing is though every time I add weight to my compounds, which I usually do at the start of my workout, the rest of my lifts for the day suffer a bit. I'm guessing this is normal for lifts targeting the same muscle as the bench press like incline dumbbell. Or maybe I'm wrong? What I'm worried about is that this also happens even when I do concentration curls and bicep exercises. I can't see why these lifts would be affected... maybe just overall fatigue from the added weight? Or is this a sign that I'm plateauing?

    Any input is appreciated icon_smile.gif
  • Posted by a hidden member.
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    May 02, 2012 2:25 AM GMT
    That is going to happen as your biggest strength outout has gone into your compounds. The bigger problem here is that it sounds like you are doing the same stuff in the same order. YOu need to mix it up. Put them differnt orders. do some exercises for chest one week that you son't do the next and so forth. If you really want growth: Keep Your Body Guessing. And it will start to adapt more and the strength will come with it.

    Just remember:
    1) as you move stuff around the weights you use will change from lift ot lift
    2) Ad Dorian Yates reminds guys who ask what he calls useless questions like "How much can you bench?" that it is not about the weight it is about the results. I keep a record of all my personal bests but it may be a couple months before I come back to putting an exercise at the start of lifting day again and see what the improvment is like...and it has always improved.
  • MikemikeMike

    Posts: 6932

    May 02, 2012 5:50 AM GMT
    MuscledHorse saidThat is going to happen as your biggest strength outout has gone into your compounds. The bigger problem here is that it sounds like you are doing the same stuff in the same order. YOu need to mix it up. Put them differnt orders. do some exercises for chest one week that you son't do the next and so forth. If you really want growth: Keep Your Body Guessing. And it will start to adapt more and the strength will come with it.

    Just remember:
    1) as you move stuff around the weights you use will change from lift ot lift
    2) Ad Dorian Yates reminds guys who ask what he calls useless questions like "How much can you bench?" that it is not about the weight it is about the results. I keep a record of all my personal bests but it may be a couple months before I come back to putting an exercise at the start of lifting day again and see what the improvment is like...and it has always improved.

    ^^ THIS
  • GWriter

    Posts: 1446

    May 02, 2012 10:19 AM GMT
    MikemikeMike said
    MuscledHorse saidThat is going to happen as your biggest strength outout has gone into your compounds. The bigger problem here is that it sounds like you are doing the same stuff in the same order. YOu need to mix it up. Put them differnt orders. do some exercises for chest one week that you son't do the next and so forth. If you really want growth: Keep Your Body Guessing. And it will start to adapt more and the strength will come with it.

    Just remember:
    1) as you move stuff around the weights you use will change from lift ot lift
    2) Ad Dorian Yates reminds guys who ask what he calls useless questions like "How much can you bench?" that it is not about the weight it is about the results. I keep a record of all my personal bests but it may be a couple months before I come back to putting an exercise at the start of lifting day again and see what the improvment is like...and it has always improved.

    ^^ THIS

    Agreed. Good answer.
  • Posted by a hidden member.
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    May 02, 2012 7:21 PM GMT
    MuscledHorse saidThat is going to happen as your biggest strength outout has gone into your compounds. The bigger problem here is that it sounds like you are doing the same stuff in the same order. YOu need to mix it up. Put them differnt orders. do some exercises for chest one week that you son't do the next and so forth. If you really want growth: Keep Your Body Guessing. And it will start to adapt more and the strength will come with it.

    Just remember:
    1) as you move stuff around the weights you use will change from lift ot lift
    2) Ad Dorian Yates reminds guys who ask what he calls useless questions like "How much can you bench?" that it is not about the weight it is about the results. I keep a record of all my personal bests but it may be a couple months before I come back to putting an exercise at the start of lifting day again and see what the improvment is like...and it has always improved.


    Thanks! This helps a lot.

    I do try to add variety. I won't always do chest/biceps on mondays and back/tris on wednesdays every week. sometimes I'll do legs on monday and mix it up whatever way possible. I also vary the isolation exercises about once a month. What I don't vary though are the compounds. if I'm doing chest, I'll always start with bench press or pull ups/chin ups for back. Going by what you said, maybe I can try to lead with dumbbell presses instead of barbell every once in a while and change it up or do different grips for my pull ups. Was also considering trying a body weight routine for the chest that just involves different push ups for maybe a month or so.