Hit A Brick Wall!!!!!!!!!!

[paddy.irl]

since i started training my strenghth has been increasing slowly but surely but at the moment on the bench i do 4 sets and my heaviest weight is 165lbs i feel like im not gettin any stronger i have also recently changed gyms, maybe im just havin a bad month if any 1 has any advice on uppin my bench press and chest strength it wud be well appretiated thanks

[Sam10]

change up your rotuine... try using dumbell incline and dumbell press so u isolate the muscles more... it helped my bench go up 10 pounds in 5 weeks...

[watussy]

inclines if u dont already do it

[Delgadido]

Originally Posted by Sam10

change up your rotuine... try using dumbell incline and dumbell press so u isolate the muscles more... it helped my bench go up 10 pounds in 5 weeks...

x 2

DB will give you faster gains that BB

[kvkx111]

Try this program: (What I'm using at.)
Monday: Back, Bis, shoulders, forarms, traps.

Pull ups: 4-5 sets. Power cleans: 3 sets (Reverse cleans 2.). Standing shoulder press 3 sets. Shoulder pull up 2 sets.
Should press 2 sets. Shoulder raises 2 sets. Rows 4 sets: 4-8 reps. Bis 4-5 sets. Static holds 3-4 sets. Traps 2-4 sets.



Teusday: Cardio+abs


Wensday: Chest, Legs, Tris.

Inclince bench 3 sets. Reg bench 3 sets. Decline Bench 3 sets.(<4-6 reps.) Dips 3 sets: rep out. Calbe flys 3 sets 10 reps.
Close grip bench: 4-8 reps. Tri Ext: 5-8 reps/Skull crushers/dips: 4-8 reps.
Squats 3-4 sets: 6-10 reps. Leg press 2 sets:5-8 reps./box jumps with weight 2 mins 2 sets. Gluets+Calves. Push ups Rep out!


Thursday: Back, Bis, shoulders, forarms, traps.

Pull ups: 4-5 sets. Power cleans: 3 sets (Reverse cleans 2.). Standing shoulder press 3 sets. Shoulder pull up 2 sets.
Should press 2 sets. Shoulder raises 2 sets. Rows 4 sets: 4-8 reps. Bis 4-5 sets. Static holds 3-4 sets. Traps 2-4 sets.


Friday: Rest/cardio


Saterday: Chest, Legs, Tris.

Inclince bench 3 sets. Reg bench 3 sets. Decline Bench 3 sets.(<4-6 reps.) Dips 3 sets: rep out. Calbe flys 3 sets 10 reps.
Close grip bench: 4-8 reps. Tri Ext: 5-8 reps/Skull crushers/dips: 4-8 reps.
Squats 3-4 sets: 6-10 reps. Leg press 2 sets:5-8 reps./box jumps 2 mins 2 sets. Gluets+Calves. Push ups rep out!


Sunday: Rest/cardio.

[colinosmar123]

Originally Posted by paddy.irl

since i started training my strenghth has been increasing slowly but surely but at the moment on the bench i do 4 sets and my heaviest weight is 165lbs i feel like im not gettin any stronger i have also recently changed gyms, maybe im just havin a bad month if any 1 has any advice on uppin my bench press and chest strength it wud be well appretiated thanks

itll come with time, just maintain a consistent good training regimen, diet and rest. If you get stuck at a certain weight for a long time and cannot up the reps either, then periodizing your workouts can help as well as dropping the weight down 5-10 lbs and working your way back up.

[XIII]

Are you training for strength or is it a watered down BB workout?