Best routine for breaking through a Bench Press plateau?

[Hardlifter9]

My current set up is:

-
Chest Tris
Legs
Shoulders Back Bis
Legs
-
Repeat

Any routines/changes in workouts that have worked for others for breaking through plateaus?

[hammerfelt]

Smolov Jr

[ilovethe80s]

I Just finished Smolov jr for bench. Bear in mind my bench is very small compared to yours, so I was not expecting much of a gain, but got an 11lb PR (which is huge for me). I hear of people with larger benches getting like 30 pound gains and things. From what I read, it is a peaking program, so I m not sure what that means for the immediate bench future after the program. Might be worth checking out though, Not bad for just 3 weeks

[Hardlifter9]

I Just finished Smolov jr for bench. Bear in mind my bench is very small compared to yours, so I was not expecting much of a gain, but got an 11lb PR (which is huge for me). I hear of people with larger benches getting like 30 pound gains and things. From what I read, it is a peaking program, so I m not sure what that means for the immediate bench future after the program. Might be worth checking out though, Not bad for just 3 weeks

How did your chest feel while doing it? I do have a history of minor chest strains (putting me out of benching for 7-14 days) due to benching too frequently.

[ilovethe80s]

How did your chest feel while doing it? I do have a history of minor chest strains (putting me out of benching for 7-14 days) due to benching too frequently.

My chest actually did not bother me at all, but I have never had any history of strains or issues there. Shoulder did act up a bit but I can't blame the volume; that was from a habit of benching improperly, so more my fault than the program's. I am not totally solid in my bench technique and was using this program also as sort of a boot camp for lots of practice, and when I'd make the mistake of putting too much shoulder in the bench, I'd really feel it. You're benching pretty much every other day and then 2 consecutive days, so if you strain something, it probably won't heal by the next session.

The program suggests that you abandon any extra tricep/ delt work so you don't burn out, but I did do light prehab in the form of banded internal/external rotations, face pulls, etc to keep the shoulder healthy. Not sure if there are some precautionary measures like that that you could take for the chest?

[Hardlifter9]

My chest actually did not bother me at all, but I have never had any history of strains or issues there. Shoulder did act up a bit but I can't blame the volume; that was from a habit of benching improperly, so more my fault than the program's. I am not totally solid in my bench technique and was using this program also as sort of a boot camp for lots of practice, and when I'd make the mistake of putting too much shoulder in the bench, I'd really feel it. You're benching pretty much every other day and then 2 consecutive days, so if you strain something, it probably won't heal by the next session.

The program suggests that you abandon any extra tricep/ delt work so you don't burn out, but I did do light prehab in the form of banded internal/external rotations, face pulls, etc to keep the shoulder healthy. Not sure if there are some precautionary measures like that that you could take for the chest?

probably tons of stretching I suppose and a good warm up.

[coachdeez]

Smolov Jr

No.

[showmestate08]

All you can eat buffets--hear that's a pretty good thing to have in your routine

[Hardlifter9]

No.

elaborate?

[runtocatch]

elaborate?

You are nowhere near ready for something like that.

[coachdeez]

elaborate?

If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.

[Hardlifter9]

You are nowhere near ready for something like that.

And why is that?

If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.

I've done strength set ups in the past and had exactly the same results minus the hypertrophy gains.

[eXpiRaTioN_DaTe]

watching videos of eric spoto bench

[phillyfreak7]

If you want to get stronger you need to follow a program designed for strength, not a bodybuilding split. Running a peaking program is not the solution.

You know, you might want to extrapolate a little further. Maybe an example or two would be nice, considering OP isn't exactly sure of what you would recommend.

And what is wrong with a peaking routine? I've ran Smolov and so have my friends with incredible gains.