help with increasing upper body strength

[hopefull]

I have limited time to work out, but am consistant about doing it. I've worked out for years, but cannot do more than 3 or 4 straight leg pushups at a time and this is after years of working out. I also can't seem to get past 12 pound dumbells and a 25 lb bar. I have strong biceps and triceps, but my chest and shoulders just seem to be much harder to develop. Would appreciate suggestions. Thanks

 

[Melclear]

Cathe's Slow Heavy series is what broke me out of the 12 pound dumbbells. I could never do more than that when my routine was alternating the pyramids, her total body workouts, and circuits. But I've had the SH series for a bit over a year and just used 25's for the first time this week. It made a huge difference, even more than Gym Styles. I'd also recommend training one body part a day.

Good luck!

 

[JeanneMarie]

I agree with Slow & Heavy! GREAT workout for increasing definition and strength!

 

[sancho]

I agree with the S&H suggestion. I also found P90X helped move to heavier weights. I felt that all the pullups really helped me get stronger.

 

[Fit_mommy]

I don't have S&H but I did a P90X rotation and it DEFINATELY helped me to make strength gains!

 

[lioness]

For me it was just challenging myself. On pushups, I just do (or try to do) one more than I did the last time. In my boot camp class a lady asked me the same question. I asked her to do one pushup. She did it and I told her the next time I saw her she would have to drop and give me 2. The next time I saw her, I said "drop and give me 2" and she gave me 10 instead!!! It's time, persistence and pushing yourself. Sometimes we don't know what we can do, until we push ourselves to do it.

I do this with weights too. If it feels too easy the last time, then the next time, I'll start with heavier weights. If I can't complete the set, I'll just switch to the lower weight.

On Wednesday at boot camp we had to do suicides with kettle bells. On the second pass, there were only 40#'s available. I told the instructor, I can't lift 80 pounds. He's said, "it's only for 1 minute. You can do it for a minute." So I picked them up and did it. I only wish I would have tried it the first time (for 2 minutes). Afterwards the instructor said "See what you can do when you push yourself."

I'm really learning to push myself with weight training and when I do, I see really great results.

 

[Jess_jugs]

I started w/ Cathe's Muscle Max, then PUB, and then did her GS for a while. I love the GS workouts, especially Chest & Triceps for strength. Now I've just finished a P90X rotation & was able to do 50 pushups in a row on my toes. (and could do another set if needed!) P90X really gave me more strength & definition. I'm doing a S & H/ GS rotation until I start round 2 w/ P90X next month! }( I say just push yourself a bit harder than you think, lift a little heavier even if it's for less reps. Good luck!

 

[hopefull]

Thanks for the suggestions. I just ordered the Slow and Heavy Series. I use CTX a lot, but I probably need more weigth work. In all honesty, I would much rather do cardio then weight work. I think some of my plateau is probably due to this. Think the focus on two body parts at a time will help me make more progress. I love CTX though. Do to limited time I think I will try and use Slow and Heavy on alternate days and some cardio/weight workouts on the other.