I cannot complete 3x10 of 75 lb dumbbell bench press. Been on it for over a month. Should I move on to 80 lbs?

[psteng19]

I usually wait until I can comfortably do 3 sets of 10 reps before I up the weight.
But I've been stuck on 75 lbs for over a month (I had a month off due to surgery, but the month obviously does not that recovery period). Previously, I have been upping 5 lbs every 2 weeks or so.

I do chest usually once, maybe twice a week, and right now I can get a set of 10, 8 and then 5 or 6.

Should I just go to 80 lbs?
Have I maxed out?
My original goal was just to complete 3x10 80 lbs by end of 2006.
Side goals are to get bigger and stronger of course.

edit: To clarify, it's 75-80 lbs dumbbell.

 

[RallyMaster]

You need Xyience.

 

[shortspanishguy]

how much do you weigh?

 

[Smartazz]

Originally posted by: shortspanishguy
how much do you weigh?

That would be a good start.

 

[fLum0x]

if you can do 10, 8, and 6...i would say it is in your mind. I would move up to 80. You can probably do a 8, 5, 5 or 10, 6, 5 or something like that. Although, i am not a fitness trainer or anything

 

[psteng19]

Originally posted by: shortspanishguy
how much do you weigh?

5'8" ~140 lbs

Probably a little bit lower since I lost some mass being dormant after surgery.

 

[Crono]

Try going lower with higher sets, then move back to 75. You should be able to do 3 sets at 75, eventually.

 

[jemcam]

Originally posted by: Crono
Try going lower with higher sets, then move back to 75. You should be able to do 3 sets at 75, eventually.

A lot of misnomers are being perpetrated here.

What are your goals? If you want to gain strength, you need to go with lower weights and higher reps, like 3 set of 15 to 20. If you want to gain more mass, you do higher weights and lower reps.

My source is my father-in-law who was a physical therapist for almost 40 years. I think he knows a thing or two about building muscle and strength, especially in rehab situations.

 

[Vic]

Assuming you are male and past puberty, I seriously doubt that you've maxed out on the bench at only 75 lbs.

I suggest taking longer rests in-between sets, and trying 80 lbs. to see what it feels like. I have found that going up a bit, even if you do a few less reps, can help a great deal. Then you can go back down and find your original goal easier to meet.

Bench press is a compound exercise, meaning it works several different muscles. And like how a computer is only as fast as its slowest component, compound lifts are limited by the weakest muscle worked. You may need to work on some isolation exercises to strengthen individual muscles.

 

[psteng19]

Originally posted by: jemcam

Originally posted by: Crono
Try going lower with higher sets, then move back to 75. You should be able to do 3 sets at 75, eventually.

A lot of misnomers are being perpetrated here.

What are your goals? If you want to gain strength, you need to go with lower weights and higher reps, like 3 set of 15 to 20. If you want to gain more mass, you do higher weights and lower reps.

My source is my father-in-law who was a physical therapist for almost 40 years. I think he knows a thing or two about building muscle and strength, especially in rehab situations.

Really, what if I want both strength and mass?
What if I do 1st set 80 until failure, 2nd set 75 until failture, 3rd set 70 etc., sort of like pyramid.

But if I had to chose, I'd probably go with more show less go

 

[Whisper]

Generally, if I can do 8-10 reps of a weight consistently, I'll move up in weight on that set.

But as jem mentioned, part of what you need to consider would be your goals. If you're looking to gain size, aim for around 8-10 reps; if you're looking for strength, go for 6-8 reps at a higher weight. I've also generally heard that even if you're trying to "cut," you generally shouldn't do more than 12-15 sets of anything. Beyond that, you're basically just doing the same thing you'd be doing had you used more weight, you're just doing it slower.

This is all coming from a master's-level physical trainer I knew at UGA, and from what I've seen (and experienced on my own), it generally holds to be true.

 

[lyssword]

I say give it more time. Muscle building is not miraculous, it takes long time... And make sure your diet has some protein in it.
Try using dumbells/other chest exercises. perhaps that will help

 

[psteng19]

Originally posted by: Vic


Assuming you are male and past puberty, I seriously doubt that you've maxed out on the bench at only 75 lbs.

I suggest taking longer rests in-between sets, and trying 80 lbs. to see what it feels like. I have found that going up a bit, even if you do a few less reps, can help a great deal. Then you can go back down and find your original goal easier to meet.

Bench press is a compound exercise, meaning it works several different muscles. And like how a computer is only as fast as its slowest component, compound lifts are limited by the weakest muscle worked. You may need to work on some isolation exercises to strengthen individual muscles.

Oh sorry, should've specified dumbbell bench press so more like 150 lb dumbbell bench press, or ~180 barbell bench press.

 

[lyssword]

Oh

 

[vi edit]

Originally posted by: Vic


Assuming you are male and past puberty, I seriously doubt that you've maxed out on the bench at only 75 lbs.

I suggest taking longer rests in-between sets, and trying 80 lbs. to see what it feels like. I have found that going up a bit, even if you do a few less reps, can help a great deal. Then you can go back down and find your original goal easier to meet.

Bench press is a compound exercise, meaning it works several different muscles. And like how a computer is only as fast as its slowest component, compound lifts are limited by the weakest muscle worked. You may need to work on some isolation exercises to strengthen individual muscles.

I'm assuming the low weight is because of the surgery he just had. OP - I think you are just really fatigued and working to exhaustion. Give yourself a chance to rebound after your surgery and don't get frustrated with the results. Focus too hard on gains and you might end up setting yourself back further.

 

[Vic]

Originally posted by: jemcam

Originally posted by: Crono
Try going lower with higher sets, then move back to 75. You should be able to do 3 sets at 75, eventually.

A lot of misnomers are being perpetrated here.

What are your goals? If you want to gain strength, you need to go with lower weights and higher reps, like 3 set of 15 to 20. If you want to gain more mass, you do higher weights and lower reps.

My source is my father-in-law who was a physical therapist for almost 40 years. I think he knows a thing or two about building muscle and strength, especially in rehab situations.

This is a myth, long ago discredited. The more proper way to say would be that if you want to gain mass, eat a lot and don't do cardio (which I would never advise, cardio is the foundation of good fitness).
Otherwise, lifting heavy (while still lifting safely and properly, of course) is always the way to go to gain strength. The closer to your max that you lift, the more testosterone is released, the stronger you get.

Your father-on-law isn't necessarily wrong, PT and rehab operate under different rules than all-out weightlifting.

 

[Slammy1]

I go by 2 sets of 12 being the upgrade point. I usually try to do CV training between reps (my typical workout is 1 set, 1 mile on a trainer, a second set). It also helps to minimize injury to keep the blood flowing. Make sure you do the lifts that affect the larger muscle groups first then move to the smaller muscle groups. For example, I do benches first and curls last.

 

[Vic]

Originally posted by: psteng19
Oh sorry, should've specified dumbbell bench press so more like 150 lb dumbbell bench press, or ~180 barbell bench press.

Ah I see.

In that case, given your height/weight, you might be reaching a plateau (don't call it a max), where further gains take longer to acheive.

 

[vi edit]

Also - if you have someone to spot you, try mixing things up by doing "negatives". They are where you focus on the "downward" motion of the bench providing resistance on the negative action instead of focusing on pushing the bar up. You typically do much higher weights on the negative side and require a spotter to help bring the bar back up.

It's a good way to shock your muscles and mix things up.

 

[jiggahertz]

I usually train at 4-6 reps for strength, ~8 reps for hypertrophy. I assume you're talking about 75 lb dumbell bench? Go up to 80 lbs and see how many reps you can get. You're not going to get stronger staying at the same weight. The worst that's going to happen is you'll get a set of 4.

 

[jemcam]

Your father-on-law isn't necessarily wrong, PT and rehab operate under different rules than all-out weightlifting

Did the OP not say he was rehabbing from surgery?

Sorry, I still believe a man with 40 years experience with his own succesful private PT practice. The human body hasn't changed much in the last 50 years now has it?

 

[new2AMD]

work your tris....do dips

 

[Amused]

A month or two without gains is no big deal. We all plateau now and again. When you do, change up your routine and up your calories.

 

[SirStev0]

I just took a class on this. Gym in college ftw. You should bumb down to a lower weight and do it more times. For you Id think somewhere around 50 lb for as many sets or reps you can handle. Scientifically, higher reps increase muscle cells as well as making them larger. This will help you continue upwards. Do this for about two weeks then bump up the weight and drop down the reps. Do this for about two weeks and bump yourself up to the 75lb you were at (you should be able to do the 3X10). Do this for two weeks. For one week do your max weight for as many reps as you can. The week after this take a break. After the break start over again at a lower weight somewhere above the 50 you started with but not too crazy. Then repeat the entire process.

Most peoples problem with lifting and hitting a wall is that they dont get into a program. They just pick a weight to start at and a set of reps and just keep adding weight. The best way to do it is start with high rep low weight and build up over time to high weigh low rep. Then start all over again each time increasing slightly.

 

[SVT Cobra]

Originally posted by: Amused
A month or two without gains is no big deal. We all plateau now and again. When you do, change up your routine and up your calories.

Good advice. And, look at your diet.


Vic: Two things just to clear up, isolation exercises is the last thing he wants to do. He needs to retrain his CNS and assistance exercises (isolation in bbing) is not what he wants to work on. Low weight, high force is what he needs to do. (meaning bar speed is important in getting past n00b sticking points).

Also, when you lift heavy and gain more it is not because more test is released it is actually because of when you lift light with high reps you strain them and wear them out, causing them to adapt so that does not happen, when you lift heavy you completely rip your muscle fibers causing them to grow back stronger and bigger. Also test is actually released, Arachnic Acid is, which intern helps leucine and test with protein synthesis.