Korean Job Discussion Forums

[Captain Corea]

My issue is hooking the cord and flinging my iphone. I try to keep my arms moving during cardio, and I've snagged that cord a few times and sent my phone flying. Just dumb luck that I haven't busted it.

[JFP2020]

Hi guys, first time commenting here, but I thought maybe some people could chime in with some advice on getting past a plateau.

For the past 6 weeks or more, I have been stuck at the same weight on the bench press. What is worse is that is not a very big number to begin with. I currently can't get past 7 or so reps with 62.25 KG, and I myself weight about 63 KG. It is very frustrating.

I have tried numerous different triceps exercises, including push downs and most recently skull crushers, to see if something new can shake things up and get me past my plateau, but to no avail. I have also dropped the weight back 5 KG or so and done more reps on various occasions. I workout on a four-day split as follows: biceps, back on Monday; triceps and chest on Tuesday; rest on Wednesday; legs Thursday; and shoulders Friday. Weekends off.

My diet is not perfect, but it is pretty decent, with the week consisting strictly of brown rice, chicken, broccoli, almonds and protein shakes. At the weekend I am a lot more relaxed because, frankly, I need to have something tasty to look forward to after a long week and I like a drink.

I have wondered am I eating enough, but I am already 15 percent body fat and really don't want to go much above that. I am currently eating about 2,100-2,200 calories a day, which doesn't sound like a lot, but I am only 5' 6 and was cutting on 1,900. And, once again, I really don't want to get chubby. When I read about 3,000-plus calorie diets, it just seems very excessive. My protein is 140 grams-approx a day.

Finally, I have been lifting for over 2 years but didn't have a clue what I was doing at the start, so perhaps 18 months have been productive. I am mostly self-taught so I am sure form could improve, but I don't think it is terrible either.

Any thoughts so I don't lose my mind and give up altogether?

[KimchiNinja]

[Captain Corea]

Great post here, JFP2020! Lots of info in there.

So, you're stuck at a near bodyweight bench, and want to break past it? You've already focused on building your triceps, and you're cautious about touching your diet.

Ok, two things left

1. Technique/Form. While the bench press looks pretty straight forward, there are a number of different ways to approach it. I find my biggest numbers right now come from bringing the bar down mid-to-high chest. I've got good triceps, so that works well for me. A traditional power lifting press though will bring the bar down around the nipple area... plus have a big arch in your back.

2. Shock. Shock the muscle. I'f I'm stuck at a plateau, I try to find some way over it. Forced reps. Negatives. Partials. There are lots of different ways to skin that cat.

The issue may be in your diet. It may be in your arms or shoulders. But if you're saying all those parts are decent, consider the two directions above.

Hope it gives ya food for thought.

[TheUrbanMyth]

[fermentation]

Try working out your antagonistic muscles as well. For example, do some pullups or bent over rows. Also what is your lifting scheme like? Do you do 62.25kg and keep trying to grind out as many reps as you can? If so you could try mixing in sessions where you do less reps with heavier weights or more reps with lighter weight.

[JFP2020]

Thanks for all the feedback, much appreciated.

Here is my exact routine. Reps in the 7-plus range.

Mon: 3 sets weighted pull ups; 3 sets dead lifts; 3 sets pull downs; 3 sets seated row; 3 sets preacher curls.

Tue: 3 sets Smithson machine bench; 3 sets incline flies; 3 sets push downs (tried skull crushers the other day. Had stayed away because they aggravate my wrists), 3 sets push ups.

Wed: rest

Thur: 3 sets smith machine squats; 3 sets leg extensions; 3 sets reverse (name?) leg extensions; leg press.

Fri: 3 sets Smithson machine military press; 3 sets lateral raise; 3 sets bent over lateral raise; 3 sets front raise (not sure about the name, but basically raising a plate in front of your chest); 3 sets shrugs.

Weekend: rest.

TheUrbanMyth, Do you think I should just bite the bullet, then, and up calories by a few hundred? Like I said, I am not particularly lean and really don't want to get fat.

Regards routine, I actually was doing the same exercises, more or less, but repeating either chest and tris, or back and bis, each week until about 2 months ago. In other words, one week chest would be done twice, the next back and so on. I decided to try once a week to see if I would get better results.

Sleep might be a factor. During the week, I am more in 6-7 hour range than 8. That said, I haven't felt like I need 8 hours in quite some time. Also, I work a busy week and with Korean study and so on, there never seems to be enough time in the day. I know all the fitness sites say 8 hours, though. And I do feel tired a lot, but then again I never have been sparky in the mornings.

Like so many today, I am not that active outside the gym, sitting at a desk all day as I do.

Captain Corea, I have tried to employ the "shock" mentality but nothing seems to have worked yet. But I suppose there is infinite room for experimentation.

It just feels like hitting a wall at such a low level should not be likely. Even accounting for the bravado and dubious info that comes with lifting weights and the Internet, and my size, I should surely be able to get past my own weight.

Kimchi Ninja,

I haven't specially tried 6X6. You mean six sets, right? I could try that. I have always thought more than 4 is excessive.

Thanks again! Keep the thoughts coming!

[Captain Corea]

Um.. just to be clear - are we talking a free weight bench, or smith? Because your routine states a smith bench.

[JFP2020]

Smith. No spotter!

[optik404]

Why are you using the smith machine for every compound exercise? You don't need a spotter.

[Captain Corea]

Agreed. There are a lot of people who hate smith machines - but I'm not one of them. However, they have their place... and the cornerstone of a workout is not it.

They are extremely restrictive in form and ROM. And do nothing for stabilizer muscles.

So lets say that form is an issue with your bench - you could never get a natural ROM/arch to your bench if you're only doing it on a smith.

IMO, smith machines are best left for second or third in the workout.

[optik404]

I use the smith for slow negatives flat bench. That's about it. I tried squatting once on a smith, felt like my feet were going to slip out from under me. You don't need a spotter. Just do the roll of shame with bench, squats, just let it fall off your back or set up the catches on the power rack if your gym has one.

[JFP2020]

OK, maybe I will go down a bit in weight and try free bar on Tuesday.

[TheUrbanMyth]

[TheUrbanMyth]