[Joe]

Yup just keep going . From start to where you look like you train , arms especially is 3-4 years .

Can speed that up if arms are an absolute focus by always starting the sessions with them

Alright thanks jordan just didnt really know seems like my biceps are a bit weaker than everywhere else aswell but i do fb so itll all equal out

[Joe]

Hi Joe,

In session one in this rep range, where did you set your weight selection? 8 reps or 12 reps?

Just around them so in the rep range so like 8 9 10 i was aiming to go for 10 though

[Joe]

yeah i understand that but how come ill do 8 reps one session next one im getting like 4-6

[Joe]

This is a very open question – much like Kerry asked – whats your exercise selection? how are you setting out your exercises in these sessions? what are other variables like? how’s your diet? how’s recovery? These are all things that need to be mentioned before we can really give a definitive answer as to why you may not be progressing. Let us know about the above , then we can give the appropriate guidance 🙂

my diet is good my sleep im getting like 6-7 hours and my exercise selection and how im setting them out is

A

8-12

Chest press incline 1 set 4-6 reps

Shoulder press 1 sets

Jm press 1 sets

Laterial raise 1 set

Carter extension 1 set

Cable curl 1 sets

Hammer curl 1 set

Low row 1 set

Lat pulldown 1 set

Hamstring curl 1 set

Adductor 1 set

Penjulum squat 1 set

Leg extension 1 sets

Calve raises 1 set

FB B

8 -12reps

Hamstring curl 1 set

Abductor 1 set

Leg press 1 set

Leg extension 1 set

Calve raises 1 set

Incline bench Smith machine 1 set

Machine shoulder press 1 set

Decline chest press (tricep focused) 1 set

Laterial raises 1 set

rope pushdown 1 set

Preacher curl 1 set

Hammer curl 1 set

Hammer strength row 1 set

lat pulldown 1 set

[Joe]

[/quote]
Out of interest, when was the last time you had a de-load or say 3 consecutive rest days? Are all of your exercises within the 8-12 rep range or does this change depending on the exercise?[/quote]

all my exercises are in 8-12 and i havent had a deload or 3 rest days ever but im a year into training so i didnt think it was needed

[Joe]

Hey Joe

Do you mean training in the rep ranges 8-12? How long have you been training this way for and has your training split or exercise selection changed in this time?

hi ive been training in 8-12 for like 2 weeks on fb eod nothing has changed at all but im just losing progression every session on especially push work and idk why

[Joe]

so to confirm you have been either lifting the exact same or loosing strength continuously for 6 months in a surplus –

If so then I would advise you to get blood work done and check your hormones

No not for 6 months for a past couple sessions tho

[Joe]

im in a surplus at the moment and literally everytime i do the movement my either reps or weight goes down only on my push work (mostly for triceps and chest not really shoulders)

[Joe]

Where in your sessions are you putting chest? Could you show us your sessions?

Fb A

8-12

Chest press incline 1 set 4-6 reps

Shoulder press 1 sets

Jm press 1 sets

Laterial raise 1 set

Carter extension 1 set

Cable curl 1 sets

Hammer curl 1 set

Low row 1 set

Lat pulldown 1 set

Hamstring curl 1 set

Adductor 1 set

Penjulum squat 1 set

Leg extension 1 sets

Calve raises 1 set

FB B

8 -12reps

Hamstring curl 1 set

Abductor 1 set

Leg press 1 set

Leg extension 1 set

Calve raises 1 set

Incline bench Smith machine 1 set

Machine shoulder press 1 set

Decline chest press (tricep focused) 1 set

Laterial raises 1 set

rope pushdown 1 set

Preacher curl 1 set

Hammer curl 1 set

Hammer strength row 1 set

lat pulldown 1 set

[Joe]

just finished my session mate trained in 8-15 rep range apart from some sets which i got 7 reps progressed in every lift hack squat went up 2.5kg and got 7 more reps and got 14 reps

[Joe]

okay thanks rich i just didnt know if i was doing too much or resting for too long

[Joe]

Heya Joe that’s great! Out of curiosity do you know the brand of hack and pendulum your gym has. I’m just interested!

hi madddy the hacksquat is cybex the newer one though but ill have to have a look at the pendulum because idk what brand it is it might be hammer strength but ill have a look and let you know

[Joe]

Alright thanks sara i was on about the chest press machine not dumbells sorry i should of said that but ill try that and see how it goes

[Joe]

yes on chest press last session done 60 on each side put it down to 55 each side same reps and then on jm press i usally do 90 and it went down to 80 for one more rep sadly i dont have videos but ill ask the gym if im allowed for future references

Lovely example. Continue to reduce the load on here until your failure point is within 8-12 reps. As Marc mentioned, reset your lifts and then aim for that 8-12 rep range. If you need to reduce load all the way down to 20 aside, then so be it. In the long run working in that higher rep range will be so much better to aid in progressions.[/quote]

thanks maddy ill try that and see how it goes

[Joe]

That’s exactly what i thought aswell rich my warm ups went completely fine and everything but the top set just didnt ill reset all my lifts and see how it goes tho thanks