stronger muscles?

Question

How do I get stronger muscles. I bench a lot, and stay at the same bench weight everytime, and I've been doing it for a while. Same with curls, I'm stuck at a certain weight and can't get higher! I've been trying forever!

Answer 1

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Answer 2

I agree, you should change it up once in a while. Also, you may be overtraining if you're doing lots of sets/reps. Try lowering the number of reps, using higher weight, as well as the number of exercises you do per workout. A sample routine would be:

Flat bench: 5x3-6 reps each, 2-3 minute rest between lifts
Incline dumbell press: 2x5-8 reps each, 1-2 minutes in between
Decline barbell press: 2x5-8 reps, 1-2 minutes in between

Also, if you do lots of "warming up" by many high rep exercises, reduce them some for these types of workouts. Focus on your form and make sure you have a spotter if you're going into "unexplored territory".

Focus more on your core lifts (bench, squats, deadlifts, etc) and less on "isolation" exercises (lifts that concentrate on one muscle).

Don't neglect your diet, and make sure your getting enough protein, carbs and fats (about 40/40/20 roughly) as well as plenty of rest.

Answer 3

A good thing to do would be to change your exercise program. If you are working on a particular muscle group then try different exercises that target that one instead of doing the same one all the time. Also change the order that you do your exercises in. Do this every 2-3 weeks.

Answer 4

you've hit a plateau, to get stronger you need to train for it....fewer repetitions with progressively higher weights...in the 6-8 rep range.....and to gain muscle you HAVE to intake more calories than you expend.you're probably overtraining as well....more is not better....one day on...one day off