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  1. #1
    Registered User Schmeckie's Avatar
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    Fast Increase For 1RM Bench Press!

    I've been lifting for almost a year now and have made good bench gains but I now seem to be stuck... my bench just doesn't seem to want to increase anymore and i have no idea why? For bench I usually do 3x3 sets about 60-70% of my 1RM but my 1RM just doesn't seem to want to increase... ANY suggestions on how to increase my 1RM in a rather short amount of time?
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  2. #2
    I am Thad. pezking7p's Avatar
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    Originally Posted by Schmeckie View Post
    I've been lifting for almost a year now and have made good bench gains but I now seem to be stuck... my bench just doesn't seem to want to increase anymore and i have no idea why? For bench I usually do 3x3 sets about 60-70% of my 1RM but my 1RM just doesn't seem to want to increase... ANY suggestions on how to increase my 1RM in a rather short amount of time?
    Someone posted this article along with a recommendation a few days ago. I thought it looked intriguing. http://www.wannabebig.com/training/p...bs-in-30-days/

    As an aside, 3x3 at 60-70% of 1RM is really easy. Are you sure you're using the right weight?
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  3. #3
    Gettin Fat REALDEAL012's Avatar
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    Example:

    If your max was 200 lbs, 60% of that would be 120 lbs..

    If you can bench 200, you should be able to do 120 probably 20 reps!!

    You definitely need to go heavier..

    My routine:

    1RM is 305..
    So I do 5 sets of 5 at 265

    Just use heavier weight and you will see gains again!
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  4. #4
    unRegistered User tha_deuce's Avatar
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    try pyramiding. 10,8,6,4,2. i added 60 pounds to my bench in 6 months.

    your last set of 2 should be 80% of your 1rm. start around 135 and increase the weight 15-20 pounds per set. so ex:

    10x135
    8x155
    6x175
    4x195
    2x215

    try this for a little while. i also did a lot of military bb press to help shoulder strength.
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  5. #5
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    Originally Posted by REALDEAL012 View Post
    Example:

    If your max was 200 lbs, 60% of that would be 120 lbs..

    If you can bench 200, you should be able to do 120 probably 20 reps!!

    You definitely need to go heavier..

    My routine:

    1RM is 305..
    So I do 5 sets of 5 at 265

    Just use heavier weight and you will see gains again!
    x2

    I was stuck at 265 for a LONG time 1rm. Then I started doing a 5x5, 4 sets at 225 and I'd do 245 x 5 or failure which was usually 2 or 3 reps

    Also started doing negatives with 315, I gained a TON from the negatives

    My 1rm went from 265 to 285 in a month. Trying to get it up to 315 next month.
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  6. #6
    NAPARM dparm99's Avatar
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    Work on your technique.
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  7. #7
    Mares accepted! Shortfuze's Avatar
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    try 5/3/1 routine
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  8. #8
    Doesn't Eat Wheaties MWheatley's Avatar
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    Look up wave loading.

    Example: say 1RM is 300 and 5 RM is 250.
    Warmup
    225x5
    265x1
    245x5
    285x1
    255x5

    When i use this method, i choose 2 of those sets that i want to progress on for a given week.
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  9. #9
    Registered User Schmeckie's Avatar
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    All sounds good I 1RM around 185-200 but have trouble doing 135 for 3 reps which i don't understand... I was going to try working up with 5x5 sets starting with a lower weight maybe 120 lbs.. you guys think this will work??
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  10. #10
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    rest

    take a week off
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  11. #11
    Registered User Schmeckie's Avatar
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    whenever i rest and go back to lifting i feel as if i have gotten weaker? Only if i rest for a week and up. Couple days break and i feel fine.
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  12. #12
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    Incorporate Dumbell benching, standing overhead press, and dumbell flys (for stability (srs)) in your routine, for a few weeks, then take a week off. Re-test ur 1rm. Then hit it hard with a 5x5 or 5/3/1.

    Wendler always said developing a strong heavy raw 1rm bench was a combination of your actual weight, lats, upper back, and shoulder stability.
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  13. #13
    mind on the grind UofACATS's Avatar
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    Originally Posted by Schmeckie View Post
    ANY suggestions on how to increase my 1RM in a rather short amount of time?
    The only way to actually do what you're asking is to fix bad form. That will give some folks that big jump fast. Other than that the answer is no. Sorry bud. What works is continually increasing the weight, and getting what you need outside the gym.

    What you do outside the gym is just as important as your workouts.
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  14. #14
    Registered User Schmeckie's Avatar
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    When i work chest i do dumbell bench and flys during my workout overhead press i do a different day but idk dumbell bench and flys don't seem to be helping...
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  15. #15
    Registered User Schmeckie's Avatar
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    Originally Posted by UofACATS View Post
    The only way to actually do what you're asking is to fix bad form. That will give some folks that big jump fast. Other than that the answer is no. Sorry bud. What works is continually increasing the weight, and getting what you need outside the gym.

    What you do outside the gym is just as important as your workouts.
    I used to have bad form but the trainers told me my form is good now.. and when i try to increase weight on my bench it just doesn't cooperate i'm completely stuck...
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  16. #16
    mind on the grind UofACATS's Avatar
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    Give us some stats please. What do you bench 1RM?

    What did you start at 1RM? (a year ago)

    What weight do you use? (on your last bench workout)
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  17. #17
    Registered User Schmeckie's Avatar
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    Hmmm honestly i haven't been lifting for a year yet in November i'll have been lifting for a year but when i first started idk i maxed maybe 95? Atm i do about 185 BUT I have been stuck since the winter which was when i did 205 but i dropped to 185 and haven't increased yet. I do 135 for 3-5 reps.
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    mind on the grind UofACATS's Avatar
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    OK, so you don't really know. Go test it?

    Myself, I try to add the 2.5lb weights every time I flat bench. If I don't get my 5 reps then I keep the weight the same for the next week, but always strive to keep the weight progressing. Are you doing the same workouts over and over? It's nothing to be ashamed of, I did that for YEARS and never got anywhere.

    Workout with someone so you can push yourself. If you don't have a partner, ask for a spot.
    You need to provide yourself with adequate recovery and nutrition. Do the work in the gym and your flat bench weight will steadily increase.
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  19. #19
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    Do 21's. FYI you will need a good spotter for this.

    Start with your maximum bench weight and then bench it once or twice

    Now drop 5 pounds and rep it out as many times as you can

    Now drop another 5 pounds and rep it out

    Do this until you hit 21 reps

    Perform this twice a week imo, or once depending on your time schedule
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  20. #20
    Registered User Schmeckie's Avatar
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    Originally Posted by UofACATS View Post
    OK, so you don't really know. Go test it?

    Myself, I try to add the 2.5lb weights every time I flat bench. If I don't get my 5 reps then I keep the weight the same for the next week, but always strive to keep the weight progressing. Are you doing the same workouts over and over? It's nothing to be ashamed of, I did that for YEARS and never got anywhere.

    Workout with someone so you can push yourself. If you don't have a partner, ask for a spot.
    You need to provide yourself with adequate recovery and nutrition. Do the work in the gym and your flat bench weight will steadily increase.
    what do you mean by over and over and i'm a n pretty good eater and i was thinking on taking some supplements this fall/winter.
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  21. #21
    Registered User Schmeckie's Avatar
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    Originally Posted by KurtyJ99 View Post
    Do 21's. FYI you will need a good spotter for this.

    Start with your maximum bench weight and then bench it once or twice

    Now drop 5 pounds and rep it out as many times as you can

    Now drop another 5 pounds and rep it out

    Do this until you hit 21 reps

    Perform this twice a week imo, or once depending on your time schedule
    this work good for you?
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    unRegistered User tha_deuce's Avatar
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    Originally Posted by KurtyJ99 View Post
    Do 21's. FYI you will need a good spotter for this.

    Start with your maximum bench weight and then bench it once or twice

    Now drop 5 pounds and rep it out as many times as you can

    Now drop another 5 pounds and rep it out

    Do this until you hit 21 reps

    Perform this twice a week imo, or once depending on your time schedule
    i remember doing that in high school. only for biceps. ahh the memories...
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    Originally Posted by Schmeckie View Post
    I've been lifting for almost a year now and have made good bench gains but I now seem to be stuck... my bench just doesn't seem to want to increase anymore and i have no idea why? For bench I usually do 3x3 sets about 60-70% of my 1RM but my 1RM just doesn't seem to want to increase... ANY suggestions on how to increase my 1RM in a rather short amount of time?
    5x5 is the best for strength gains. Make sure you're failing every time you're on the 5th set.
    There's two kinds of people who'll give you negative rep for having a strong and sometimes offensive opinion; bitchy girls and girlymen.
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  24. #24
    215lbs or Bust MotherSuperior's Avatar
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    Originally Posted by Schmeckie View Post
    I've been lifting for almost a year now and have made good bench gains but I now seem to be stuck... my bench just doesn't seem to want to increase anymore and i have no idea why? For bench I usually do 3x3 sets about 60-70% of my 1RM but my 1RM just doesn't seem to want to increase... ANY suggestions on how to increase my 1RM in a rather short amount of time?
    So you are doing 3x3 at only 60-70% and don't know why you are not getting stronger? I am thinking you should be working in the 80-90% range for 3x3.

    Are you familar with this table at all?
    Obviously not.

    Look up smolov jr for bench and run that. Have fun!
    http://forum.bodybuilding.com/showthread.php?t=126921813
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  25. #25
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    Do you do any accessory exercises? (eg. Weighted dips, close grip bench?)
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    Registered User Schmeckie's Avatar
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    Originally Posted by fujifuji View Post
    Do you do any accessory exercises? (eg. Weighted dips, close grip bench?)
    i used to do weighted dips and close grip but my chest somehow got weaker then my triceps (i close grip bench more then i do wide grip). I'm just trying to go heavy on chest and lighter on triceps.
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    Originally Posted by Schmeckie View Post
    i used to do weighted dips and close grip but my chest somehow got weaker then my triceps (i close grip bench more then i do wide grip). I'm just trying to go heavy on chest and lighter on triceps.
    From what you stated in your first post, your problem is not your assistance. Smolov jr. for bench is 3 weeks.

    Bench
    Mon - 6x6x70% of max
    Wed - 7x5x75% of max
    Fri - 8x4x80% of max
    Sat - 10x3x85% of max

    Week 2 add 10lbs to all days
    Week 3 add 5lbs to all days.

    Considering you are only at a 185lb bench. I would just do increases of 5lbs on week 2 and 3.

    don't do any assistance and be sure to do some pulling.

    *you should really probably just do a 5x5 or look up the texas method.
    Last edited by MotherSuperior; 08-08-2010 at 10:21 PM.
    http://forum.bodybuilding.com/showthread.php?t=126921813
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  28. #28
    NAPARM dparm99's Avatar
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    OP is only 14, he'll easily put weight on his bench in the next few years.
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  29. #29
    Registered User Schmeckie's Avatar
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    Originally Posted by MotherSuperior View Post
    From what you stated in your first post, your problem is not your assistance. Smolov jr. for bench is 3 weeks.

    Bench
    Mon - 6x6x70% of max
    Wed - 7x5x75% of max
    Fri - 8x4x80% of max
    Sat - 10x3x85% of max

    Week 2 add 10lbs to all days
    Week 3 add 5lbs to all days.

    Considering you are only at a 185lb bench. I would just do increases of 5lbs on week 2 and 3.

    don't do any assistance and be sure to do some pulling.

    *you should really probably just do a 5x5 or look up the texas method.
    I did look up that smolov thing and i'm ganna try it for next 3 weeks and hopefully i will be able to add 5-10 lbs each week..
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  30. #30
    215lbs or Bust MotherSuperior's Avatar
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    Originally Posted by Schmeckie View Post
    I did look up that smolov thing and i'm ganna try it for next 3 weeks and hopefully i will be able to add 5-10 lbs each week..
    It is not easy at all. I think you will find some success if you give it a go.

    Really take a close look at established programs though and do some reading. I wouldn't expect anyone to get stronger doing a 3x3 at 70% of max. Especially, once the newb gains start running out.

    I know quite a few few highschool aged guys that are <200lb and putting up 300+. I also hope you are doing great lifts like deads, powercleans, squats, and press/push press.
    http://forum.bodybuilding.com/showthread.php?t=126921813
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