AHHHH STUCK Help me out plz

B

Ballzey

0
Title says it all, i have been going to my college gym for almost a month now and im stuck at a certain weight that i cant get past at the moment. I think ill just tell you what i do everday

Workout1:(Chest,Shoulders,Triceps)
Bench Press: 4-5 Sets doing 10/8/6/4 or fail reps.
Incline Bench Press: 4-5 Sets doing 10/8/6/4 or fail
Dumbell Presses: 4-5 sets doing 10/8/6/4 or fail
Chest Flys: 4-5 sets doing 10/8/6/4 or fail
Shoulder press machine: 4-5 sets doing 10/8/6/4 or fail
Then two other shoulder exercises where i just lift weights infront of me and to my sides with 4-5 sets doing 10/8/6/4
Then tricep pulldown machine thing 4-5 sets doing 10/8/6/4

Workout2:(Back,Traps,Biceps)
i dont know name of these two exercises but, i sit straight up with a regular bench press bar and raise it behind my head for the first exercise and then do it infront of my head. Doing 4-5 sets of 10/8/6/4
Then i use two dumbells sitting straight up and move them over my head 4-5 sets 10/8/6/4
Then i do pulldowns infront of my head 4-5 sets 10/8/6/4
Then pulldowns infront of my head 4-5 sets 10/8/6/4
Then a rowing motion that i only use my lats to do 4-5 sets 10/8/6/4
Then a machine that i pulldown the weight from a sitting position(kinda like a pullup) doing 4-5 sets 10/8/6/4
Then i do my traps by grabbing a curling bar and pulling it up to my neck kinda
doing 4-5 sets 10/8/6/4
then i finish with a bicep machine doing 4-5 sets of 10/8/6/4

Workout3:(Legs)
I start out with hampstring curl like machine 4-5 sets of 10/8/6/4
Then a lay down kind of like squat machine 4-5 sets of 10/8/6/4
Then this machine you put the weight on your shoulders and you do kind of like stand up squats 4-5 sets of 10/8/6/4
Then i do real squats 4-5 sets of 10/8/6/4

Monday: Workout1
Tuesday: Workout2
Wednesday: Workout3
Thursday: Workout1
Friday: Workout2

my diet consists mostly of oatmeal in the morning with milk, then a cereal a hour or so later, and a sandwich a few hours later, and maybe another sandwich before i go to the gym. Then i come back from the gym make myself a protein shake with 2x scoops(around 50g protein). Then i usually eat some chicken or something.
Sandwiches are usually tuna or chicken

i weigh around 200 pounds atm. and im 6'

My main problem im looking to improve is my bench press, i just cant get past 155. Im looking to improve my strength, ive been stuck at 155 for a few weeks. Im happy with my improvements so far and ive only been using protein shakes for atleast 2-3 weeks.

ANY SUGESTIONS ARE WELCOME NO MATTER HOW STUPID THEY MAY SEAM
 
Well-

In my opinion:

Workout 1,2 AND 3 are rediculously overdoing the same muscles. They are also not targeting properly for strength.

I am sure many will jump right in on this as usually happens when I say something directly opposed to public concensus, but here goes:

If you want to be strong, give up bench press forever.

The bench press is not a real compound movement of any quality. How much weight you can push while your back uses a steel exoskeleton is not an effective muscle trainer. Let alone, the fact that doing any work in a laying down position is, in my opinion, outright stupidity. I have always thought the guy who dreamed up the bench press was an idiot.

How many people in real life lift or have cause to lift heavy things while laying on their backs?

Try doing more work with overhead presses and cleans. Do it with a wide bar. Incorporate other lifts like those that do real work such as the cleans and presses.

HAVE SOMEONE LAY OUT A PROGRAM FOR YOU with compound movements such as these. Do not expect to pick up this sort of workout on your own, or for free on a board. You will pay for it one way or the other. Effective "training" is exactly that: targeted, result oriented, and sure-fire.

People on a board (yes, I am one......) will help you with basics. They will help you understand a few key points. Most of the time, though, as with any profession, free advice is worth what you paid for it. Professionals in any field get paid well for their services when they are effective. My opinion of your program is that it needs to be totally replaced, for all practical purposes. Let someone put you on a correct path for your goals and learn how and why it works as you go.

If you are most concerned about strength above all else, as it appears, only accept a hardcore program by someone who trains not dissimilar to strongman competetors. Never compromise your goals, never compromise your focus on using the right tools to achieve them.
 
LOL, I love how your organization of the list turns into sad smilies.

If you want your max to go up, you should reduce the volume, and actually max. Like... 5 sets of <5 reps, and work up to a max. Or a 3x3 or something with a challenging weight.

Stop going to failure.

Supramaximal holds.

And for your own good, get off those machines.
 
uhhh ive been trying 5 sets of 5 reps with higher weight and i felt good. whats wrong with the machines? i only use a few of them. i want to continue doing my bench press only for the apearence heh, ya i want to be strong but i want to look good too. any 1 have any info on how to increase your bench?

supramaximal? sounds like some kind of sterioded rodent.
 
Stop using machines to work your legs. Do real squats and deadlifts. Learn the names of the exercises, for example;

Then two other shoulder exercises where i just lift weights infront of me and to my sides with 4-5 sets doing 10/8/6/4
Click to expand...

This is called "abduction".

Doing so will make everything easier.
 
Don't do chest and shoulders on the same time..because a lot of chest exercises rely on shoulders as secondary like bench press and flyes. I wouldn't eat oatmeal if i were you as it is not a complete source of protein. Id have eggs instead, preferbly egg whites. Also you need rest between each workout..and it's better to work biceps and triceps together.
 
...No it isn't.

Oatmeal is fine, but try to have a p-shake too.

But he's right on the chest thing. Choose either a shoulder dominant or a chest dominant day for that workout, and go from there.

Again, learn the names of the exercises. The "Then i do my traps by grabbing a curling bar and pulling it up to my neck kinda" exercise is working your deltoids.
 
TheGhozt said:
I wouldn't eat oatmeal if i were you as it is not a complete source of protein.
Click to expand...

You dont eat oatmeal for the protein, you eat it for the carbs and fiber. You do need a better structured diet. A protein shake or eggs for breakfast is a must in your day. You're most likely undereating, a sandwich will only contain about 300 cals, so two of those and you have a measly 600 cals.
 
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