workout recovery

  • equus77

    Posts: 55

    Apr 12, 2015 3:32 PM GMT
    I started a new routine in January. I really do like it but lately it seems like my progress has stopped or gone backwards with my upper body workouts.

    The routine is 3 days/week, upper/lower split. Between the two upper body workouts, only one of them includes the bench press. The other one includes overhead presses and dips. I wanted to focus on my chest a little more so about 6 weeks ago I added a 5x5 of dumbbell chest presses to the second workout.

    Now, it seems like my progress is going backwards. My one rep max for the bench press has stopped going up and the number of total reps on a lower weight working set is going down.

    Could it be that I'm not recovering in time? I thought 4 days between chest pressing movements was sufficient. That additional exercise was the only thing I changed with the routine before I started having problems.

    Any other thoughts/advice is appreciated!
  • Posted by a hidden member.
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    Apr 19, 2015 7:21 PM GMT
    Sounds like you've hit a plateau. Congratulations!! Now you need to vary your training. Maybe change your split so that you're training chest twice a week. Or back off chest for a week or so while focusing on legs. There is a lot of things you could do to overcome a plateau.
  • ImBlackYall

    Posts: 23

    Jul 08, 2015 6:14 PM GMT
    A lot of things to consider here

    How's your technique of your dips? (A food amount of ppl I see in the gym do them wrong)

    How's your diet?

    Another thing to consider is that maybe you don't have balance. What kind of over head presses are you doing? You're hitting two types of bench presses, but you aren't going to get much stronger unless you throw in some more compound upper body lifts (weighted dips, weighted chins, weight pull ups, db raises)

    Bench press growth is fueled when you have supplemental routines around it
  • ImBlackYall

    Posts: 23

    Jul 08, 2015 6:15 PM GMT
    jimib saidSounds like you've hit a plateau. Congratulations!! Now you need to vary your training. Maybe change your split so that you're training chest twice a week. Or back off chest for a week or so while focusing on legs. There is a lot of things you could do to overcome a plateau.


    Yup.

    Definitely gotta throw more routines in the mix
  • equus77

    Posts: 55

    Jul 28, 2015 1:04 AM GMT
    I did end up changing my routine. That seems to have helped.

    As far as diet, I'm trying to eat enough protein. I'm also eating more carbs than I normally would. While I'm not quite as lean as I'd like, it does seem like it's helping.

    I think my dip form is good. I'm doing overhead barbell presses and overhead dumbbell presses on different days.

    Thanks again for the feedback!