Gaining Mass but Not Strength, whats the deal??!??

Hockeyd214 · 12-28-2006, 10:22 PM

Hey Guys,

I have been lifting seriously for about a year now. I am currently 19, about 5'11 and weigh 195. Back when I started I was same height but a CHUNKY 185. Over the past year I have put on a HUGE amount of lean mass and also lost a ton of body fat. I am in great shape right now and I am continuing to put on mass but here is my problem....

All of my weight keeps increasing and I keep making improvement on muscle mass EXCEPT for on my bench. My chest has come a long way from last year and looks great, but I just cant seem to increase my strength. I diet moderatly strict and eat well and ALOT. The weight I can put up on the bench press is just all over the place. Now i did tear my rotator cuff about 3 and a half years ago so i believe that could be one of the problems, but as I keep increasing weight in all of my other lifts and getting stronger, It frustrates me to one week be able to hit 225 on bench 4 times, to the next week not even being able to put up 225 and struggling with 205. I change up my chest routine, but when I bench I do the same warm up after warming up my shoulders...

135 X 10
185 X 10
205 X 6
225 X4

On my good days, but I do have my good and also my bad. What is my problem because I just cant seem to put up any more weight. Help????????

**Freak** · 12-28-2006, 11:02 PM

1-5 reps is to increase strength.

6-10 is to increase size and strength

Change your rep range and it wouldn't hurt to take a few days off to recuperate.

**Freak** · 12-29-2006, 01:31 AM

The above post was supposed to read 6-12 for size and strength. 12+ for endurance.

My internet has been intermittent.

**Thomas_Rivera** · 12-29-2006, 01:58 AM

Your mistake is in your pyramid too. You never pyramid up in weight. Start out with the heavy stuff first, warm up but right after you warm up do your heaviest weight that you usually use. You get more reps that way.

**Thomas_Rivera** · 12-29-2006, 02:39 AM

And why are YOU doing 135 pounds? At 225 pounds four times you can rep out 135 pounds more than 10. Remember, reps aren't just a number. Reps show you what weight is beneficial to use at your strength level. 6-10 reps means that whatever weight you use can't be repped past 10. Get some 3-5 stuff. 1-5 is the range for strength but 1 rep maxes take alot out of you.

rkl0165 · 12-29-2006, 09:34 AM

try adding in machine press and flies and dips..and of course take a day or two out of the gym b 4 next chest workout..if chest is lagging make it the priority and hit it when u are freshest..

**roccodart440** · 01-02-2007, 12:13 PM

Quote:

Originally Posted by Hockeyd214

Hey Guys,

I have been lifting seriously for about a year now. I am currently 19, about 5'11 and weigh 195.

This is a good size/weight ratio for your age, assuming it is fairly solid.

All of my weight keeps increasing and I keep making improvement on muscle mass EXCEPT for on my bench. My chest has come a long way from last year and looks great, but I just cant seem to increase my strength.

It frustrates me to one week be able to hit 225 on bench 4 times, to the next week not even being able to put up 225 and struggling with 205.

WHy are you doing a max effort set with the same weight week in and week out?

135 X 10
185 X 10
205 X 6
225 X4

Wow a whole 4 sets of bench including your warmups. I think you answered your question of why you are not getting stronger. size will cease soon too.

On my good days, but I do have my good and also my bad. What is my problem because I just cant seem to put up any more weight. Help????????\

Good days happen because everythingis in place, sleep, training, food and mental focus. YOu are lacking in at least one of those

If you are ina training cycle right now concentrating on strength so that your next cycle you will have enough strength to put on more mass than train properly so that goal can be achieved.