y*********g
发帖数: 239 | 1 bench 165lbs 10 x 3 1min break. Stuck at this weight for almost 3 months
now.
Any suggestions? Thanks! |
S*********g
发帖数: 2347 | 2 尝试 ：哑铃卧推， 换握距，上斜，下斜，加强三头，背阔 等等
【在 y*********g 的大作中提到】
: bench 165lbs 10 x 3 1min break. Stuck at this weight for almost 3 months
: now.
: Any suggestions? Thanks!
|
f*******n
发帖数: 5241 | 3 要不然加重一点，每组少做几个试试？
【在 y*********g 的大作中提到】
: bench 165lbs 10 x 3 1min break. Stuck at this weight for almost 3 months
: now.
: Any suggestions? Thanks!
|
S*********g
发帖数: 2347 | 4 如果是要长力量，是应该用大重量的
【在 f*******n 的大作中提到】
: 要不然加重一点，每组少做几个试试？
|
f*******n
发帖数: 5241 | 5 最近我看的书都提到periodization的训练方法。
http://www.weight-lifting-workout-routines.com/weight-lifting-routine-7.html
Recent published research from Arizona State University has shown that a
method of structuring the set and rep protocols in a vastly different manner
(called undulating Periodization) has proven to be especially effective in
inducing maximum strength gains, when compared to traditional linear or
alternating Periodization models.
The Different Types Of Periodization:
Linear Periodization is w |
z***e
发帖数: 5393 | 6 你165能推10个，就能上175 x 8或者 175x6没问题吧？先把重量上去，多几次就习惯了。
【在 y*********g 的大作中提到】
: bench 165lbs 10 x 3 1min break. Stuck at this weight for almost 3 months
: now.
: Any suggestions? Thanks!
|
S********t
发帖数: 18987 | 7 找个人SPOT,冲一下就上去了,
不象我,份量大的就只能一两下,没人SPOT又不敢放到底,
这才叫STUCK |
h***a
发帖数: 338 | 8 大重量也可以做个3，4个，要人保护的
杠铃练习最好有单双杠做辅助。这样重量增加更快。可以做做双杠臂屈伸。 |
S*********g
发帖数: 2347 | 9 没看明白你的意思，为什么他找人spot可以，你就不可以了？
【在 S********t 的大作中提到】
: 找个人SPOT,冲一下就上去了,
: 不象我,份量大的就只能一两下,没人SPOT又不敢放到底,
: 这才叫STUCK
|
y*********g
发帖数: 239 | 10 Thanks for your help. I used to do 12x3, thought 10 is already a small
number. thats why never do 3,4,5 reps. though bar bell is stuck, my dumbbell
is still going up - 65x10x3. will try to do 6 to 8 reps! |
