# Pittspeed Fitness & Nutrition thread update: **URL:** \ **Category:** PittSpeed Off Topic\ **Created:** [March 2, 2006, 10:40pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728 "2006-03-02T22:40:41Z")\ **Posts on this page:** 20\ **Page:** 5
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 11:46am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/81 "2006-03-06T11:46:32Z")
> [@01GPGT](#): > > try working your triceps harder > > they play a big part in your ability to bench, more so than your shoulders I usually do triceps pretty good and they don’t strain on bench. Or maybe they are and it’s making me lose form and putting more strain on the shoulders. I usually do skullcrushers with 110, tricep pulldowns with 100, then do dips until death for 3 sets (after my full chest workout)on my chest and tricep days. :dunno: ---
**Author:** ![Darkstar](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@Darkstar](https://forums.speedlife.net/u/Darkstar)\ **Post date:** [March 6, 2006, 11:50am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/82 "2006-03-06T11:50:28Z")
Max, when you say 260, is that including the bar? if so, how much do you figure in for the bar? ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 11:54am UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/83 "2006-03-06T11:54:59Z")
bar should be 45lbs ---
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 12:01pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/84 "2006-03-06T12:01:03Z")
> [@Darkstar](#): > > Max, > > when you say 260, is that including the bar? if so, how much do you figure in for the bar? that is total weight including the 45lb. bar ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 12:15pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/85 "2006-03-06T12:15:15Z")
Every smith machine is different, but for the most part figure 7-10 lbs for the bar, givin that it is counter balanced ---
**Author:** ![TwoFortySX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/twofortysx/32/6014_2.png) [@TwoFortySX](https://forums.speedlife.net/u/TwoFortySX)\ **Post date:** [March 6, 2006, 12:20pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/86 "2006-03-06T12:20:53Z")
> [@77rednecktruck](#): > > I have a question on benching. The outside of my shoulders fatique before my chest starts hurting. If I get on the smith machine I feel my chest a lot more and can do a good bit more weight, but when I get on free weights, my shoulder gets tired and i’m stuck at 260lbs. I tried hitting my shoulders for a good month and they are a lot stronger now but still fatique faster than my chest on chest days. It’s starting to piss me off a little. Is it technique on bench or just something that needs to be built up more. I only noticed the shoulder fatique when my max was around 225-present. Before that they were fine. But they don’t seem to be getting any better. try a wider grip on the barbell when you bench press. a wider grip will shift more of the stress from your shoulder/tri muscles to your middle/upper chest. you should also start getting away from barbells if you want to make gains in size and strength. try using dumbells and hitting your chest from different angles. the reason you can press more weight on a smith machine is because your eliminating your weaker muscles from the movement. its not only your shoulders but a combination of delts/tris and other stabilizing muscles. another technique you can try would be using an isolation exercise before a compund movement. so try cable crossovers or DB flys before flat bench pressing. hope that helps jimmy ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 12:26pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/87 "2006-03-06T12:26:28Z")
> [@TwoFortySX](#): > > try a wider grip on the barbell when you bench press. a wider grip will shift more of the stress from your shoulder/tri muscles to your middle/upper chest. > > you should also start getting away from barbells if you want to make gains in size and strength. try using dumbells and hitting your chest from different angles. > > the reason you can press more weight on a smith machine is because your eliminating your weaker muscles from the movement. its not only your shoulders but a combination of delts/tris and other stabilizing muscles. > > another technique you can try would be using an isolation exercise before a compund movement. so try cable crossovers or DB flys before flat bench pressing. > > hope that helps > jimmy Right on …good info ---
**Author:** ![Darkstar](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@Darkstar](https://forums.speedlife.net/u/Darkstar)\ **Post date:** [March 6, 2006, 12:27pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/88 "2006-03-06T12:27:25Z")
> [@TwoFortySX](#): > > try a wider grip on the barbell when you bench press. a wider grip will shift more of the stress from your shoulder/tri muscles to your middle/upper chest. > > you should also start getting away from barbells if you want to make gains in size and strength. try using dumbells and hitting your chest from different angles. > > the reason you can press more weight on a smith machine is because your eliminating your weaker muscles from the movement. its not only your shoulders but a combination of delts/tris and other stabilizing muscles. > > another technique you can try would be using an isolation exercise before a compund movement. so try cable crossovers or DB flys before flat bench pressing. > > hope that helps > jimmy DB flys really get my pecs a’burnin! love that. ---
**Author:** ![Darkstar](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@Darkstar](https://forums.speedlife.net/u/Darkstar)\ **Post date:** [March 6, 2006, 12:27pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/89 "2006-03-06T12:27:55Z")
> [@bics56](#): > > Right on …good info 240 + fitness and nutrition = win ---
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 12:37pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/90 "2006-03-06T12:37:43Z")
> [@TwoFortySX](#): > > try a wider grip on the barbell when you bench press. a wider grip will shift more of the stress from your shoulder/tri muscles to your middle/upper chest. > > you should also start getting away from barbells if you want to make gains in size and strength. try using dumbells and hitting your chest from different angles. > > the reason you can press more weight on a smith machine is because your eliminating your weaker muscles from the movement. its not only your shoulders but a combination of delts/tris and other stabilizing muscles. > > another technique you can try would be using an isolation exercise before a compund movement. so try cable crossovers or DB flys before flat bench pressing. > > hope that helps > jimmy thanks. I will try the different grip tomorrow. I do incline and decline DB work every chest day. I will try to throw the flat DB set in there also. ---
**Author:** ![TwoFortySX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/twofortysx/32/6014_2.png) [@TwoFortySX](https://forums.speedlife.net/u/TwoFortySX)\ **Post date:** [March 6, 2006, 12:56pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/91 "2006-03-06T12:56:56Z")
> [@77rednecktruck](#): > > thanks. I will try the different grip tomorrow. > > I do incline and decline DB work every chest day. I will try to throw the flat DB set in there also. welcome. try alternating the order you do your exercises and possibly throw in a few sets of dips until failure. my chest + Bicep routine goes something like this: Cable X’over 1x50 as a warm up; 4x15 DB Bench 4x10-12 (heavy) DB Incline 4x10-12 (heavy) DB Flys 3x15 Dips 2 or 3 x failure Str. barbell Curls 4x15 Machine Preacher curls 25,20,15,12,10 hammer curls 3x12 i do chest on thursdays because its one of my better develops muscles. i try to do my lagging body parts earlier in the week. monday back, tris, core tuesday Delts, traps wednesday core, cardio thursday - chest, bis friday legs, core the reason for doing chest,bis and back,tris is because splitting the muscle groups apart has given me better workouts when i isolate bis and tris. when i would work the pushing or pulling muscle groups together, the workouts always ended subpar which caused less that good results for me! jimmy ---
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 1:05pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/92 "2006-03-06T13:05:50Z")
> [@TwoFortySX](#): > > try alternating the order you do your exercises and possibly throw in a few sets of dips until failure. I never have the same order. The gym I goto is pretty packed so I have to use what’s open at the time. At the end of my chest/tri days I always do 3 sets of dips to failure. usually get about 12 on the first set 6-8 on the second and haven’t been able to get more than 4 on the final set. ---
**Author:** ![TwoFortySX](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/twofortysx/32/6014_2.png) [@TwoFortySX](https://forums.speedlife.net/u/TwoFortySX)\ **Post date:** [March 6, 2006, 1:11pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/93 "2006-03-06T13:11:19Z")
> [@77rednecktruck](#): > > At the end of my chest/tri days I always do 3 sets of dips to failure. usually get about 12 on the first set 6-8 on the second and haven’t been able to get more than 4 on the final set. good to hear. they are a great way to kill your chest at the end of a workout ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 1:31pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/94 "2006-03-06T13:31:10Z")
> [@77rednecktruck](#): > > I never have the same order. The gym I goto is pretty packed so I have to use what’s open at the time. > > At the end of my chest/tri days I always do 3 sets of dips to failure. usually get about 12 on the first set 6-8 on the second and haven’t been able to get more than 4 on the final set. Try to keep in mind you don’t want to train the same muscle group 2 days in a row. For example if you do chest one day try not to do tris the next. When switching it up oyu have to plan it out in advance so you give your muscles time to heal before breaking them down again. I break up my routine like this day1: Chest day2: legs day3: back/bis day4: shoulders/tris day5:rest Day6: something I feel is laging Day7: rest I try to get some cardio in on days I have time as well. ---
**Author:** ![BlkP42E](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/blkp42e/32/5938_2.png) [@BlkP42E](https://forums.speedlife.net/u/BlkP42E)\ **Post date:** [March 6, 2006, 1:39pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/95 "2006-03-06T13:39:57Z")
i usually do 4 days on, 3 days off 1 chest 2 bi’s /back 3 shoulders 4 tris ---
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 1:44pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/96 "2006-03-06T13:44:33Z")
I do chest/tri’s one day back/bi’s one day shoulder/core one day sometimes a leg workout, but damn i hate working out legs. I do this because I only have 1 hour at the gym and can only get there a few times a week. my tri’s are dead from the chest so it only takes a few sets to finish them off, same with bi’s on the back days. I do situps and pushups every day ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 1:51pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/97 "2006-03-06T13:51:06Z")
Try to do your tris with you shoulders and your core with your chest ---
**Author:** ![77rednecktruck](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/77rednecktruck/32/5966_2.png) [@77rednecktruck](https://forums.speedlife.net/u/77rednecktruck)\ **Post date:** [March 6, 2006, 1:55pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/98 "2006-03-06T13:55:02Z")
> [@bics56](#): > > Try to do your tris with you shoulders and your core with your chest i’ll give it a try. I just want to get past this barrier and move up in weight again. The only thing that has moved at all in the past 3 weeks were my bi’s. I need to redo my entire workout I think. ---
**Author:** ![bics56](https://avatars.discourse-cdn.com/v4/letter/b/47e85d/32.png) [@bics56](https://forums.speedlife.net/u/bics56)\ **Post date:** [March 6, 2006, 1:59pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/99 "2006-03-06T13:59:06Z")
ya…varity is key to spark new growth…if you want I could PM you a few high intensity workouts. you will need a spot for some though. ---
**Author:** ![Sinner6.0L](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/sinner6.0l/32/6016_2.png) [@Sinner6.0L](https://forums.speedlife.net/u/Sinner6.0L)\ **Post date:** [March 6, 2006, 2:19pm UTC](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728/100 "2006-03-06T14:19:55Z")
> [@BlkP42E](#): > > i usually do 4 days on, 3 days off > > 1 chest > 2 bi’s /back > 3 shoulders > 4 tris pretty much the same, 1 pecks/ tri’s 2 delts/lats/back 3 bi’s/tri’s/forearms 4 whatever I feel like, sometimes its the off week(only lift 3 days) [Previous page](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728.md?page=4) [Next page](https://forums.speedlife.net/t/pittspeed-fitness-nutrition-thread-update/180728.md?page=6)