Not seeing bench press progress

[wanttolose485]

So, I started a full body workout in December (Nov 29 actually)... and I saw some progress, but since February, I have been losing strength, it seems, and I don't know why.
I switched over to a 4 day split in mid-March, but things still don't seem very good. I do see a bit more definition in my chest, but I think that is just because I am losing fat, not necessarily because of any gained strength.

Here are the stats, since I started my workout... this is Machine Bench Press...
11/29/10: 3 sets of 11 @ 100 lbs - almost failed on 12th of 3rd set
12/6/10: 3 sets of 12 @ 100 lbs - failed on 13th of 3rd set
12/13/10: 3 sets of 9 @ 125 lbs - failed on 7th of 3rd set
12/20/10: 3 sets of 10 @ 125 lbs - failed on 8th of 3rd set
1/3/11: 3 sets of 9 @ 125 lbs - failed on 10th of 3rd set
1/10/11: 3 sets of 10 @ 125 lbs - failed on 9th of 3rd set
1/17/11: 3 sets of 11 @ 125 lbs - failed on 11th of 3rd set
1/24/11: 3 sets of 12 @ 125 lbs - failed on 9 of 3rd set
1/31/11: 3 sets of 6 @ 148 lbs - failed on 5 of 3rd set
2/7/11: 3 sets of 7 @ 148 lbs - failed on 7th of 3rd set
2/14/11: 3 sets of 8 @ 148 lbs - failed on 8th of 3rd set
2/21/11: SKIP - got flu on 2/17/11, wasn't better yet. Was out for a week and a half or so.
3/1/11: 3 sets of 8 @ 148 lbs - failed on 7th of 3rd set
3/7/11: 3 sets of 8 @ 148 lbs - failed on 8th of 3rd set
**started 4 day split**
3/14/11: 3 sets of 8 @ 148 lbs - failed on 6th of 2nd set
3/21/11: 4 sets of 10 at 125 lbs - failed on 6th of 4th set
3/28/11: 4 sets of 10 at 125 lbs - failed on 6th of 4th set
4/4/11: 4 sets of 10 at 125 lbs - failed on 7th of 4th set

Maybe I am over-reacting, but it seems like I should have made some better progress. That fail on the 7th rep today was a REAL push... I couldn't even start the 7th, so maybe it was on the 6th again.

Anyone's thoughts please would be appreciated!!
Thanks!

[SideSteal]

Can you post your calorie intake/macros/maintenance cals?

Could be diet related. Since you're posting this in the losing fat section I am assuming you are cutting?

[Bigsby]

If you're in a caloric deficit and still gaining strength then you're doing just fine. It's very common to lose strength while cutting, which is why most people hope to maintain strength at best during this period.

[samson_419]

If you're in a caloric deficit and still gaining strength then you're doing just fine. It's very common to lose strength while cutting, which is why most people hope to maintain strength at best during this period.

+1

Totally agree, when cutting your hope is just not to drop strength/lose muscle.

[wanttolose485]

Can you post your calorie intake/macros/maintenance cals?
Could be diet related. Since you're posting this in the losing fat section I am assuming you are cutting?

Yes, I am cutting. On any given day, it is about 1800 - 1850 cals... 185 - 155 g of protein (never less than 170 on a workout day though), about 120 or so grams of carbs, and 49 or so grams fat. Maintenance is supposed to be around 2300 or so.

If you're in a caloric deficit and still gaining strength then you're doing just fine. It's very common to lose strength while cutting, which is why most people hope to maintain strength at best during this period.

+1

Totally agree, when cutting your hope is just not to drop strength/lose muscle.

Well, that is the problem, I don't know that I am gaining strength. Since February, I almost seem to be losing it. But, I can't tell for certain. Sometimes doing bench press, I fail on only the 2nd set, but using the same weight as other times. I am on a cut, but I only started working out in November... and had never worked out before. Have my 'newb gains' run out?

Oh, and I have been making slow progress on other areas... adding more weight/reps.

[SideSteal]

It's probably just due to caloric intake (yours is reasonable but it's pretty normal for lifts to stall a bit after months of cutting).

If it were me I would actually reduce my rep range (lower your volume) to get the weight back up, but that's just what I'd do, doesn't make it the right decision.

[RMohio]

Cutting and losing some strength is he norm. Lately even though I am cutting I have been making pretty good progress. I also do progressive sets and decrease reps by 2 each set. Everybody is different. And everytime I have cut up until now I have lost significant strength. This cut isn't normal for me by far. My chest has actually gotten bigger while seeing more definition. Im still losing weight as well. Weird for sure.

Just change up your routine and see if it works. As in new exercises and not the same ones in a different split. Also are you doing much back exercise especially your lats? I have hit my lats harder and saw improvement on the bench. Keep at it and don't get too discouraged. You are on a cut. Don't forget that its your main goal. Look better, get to where you want and then bulk and give the weights hell. Gl

[wanttolose485]

It's probably just due to caloric intake (yours is reasonable but it's pretty normal for lifts to stall a bit after months of cutting).

If it were me I would actually reduce my rep range (lower your volume) to get the weight back up, but that's just what I'd do, doesn't make it the right decision.

The reason I had the rep range so high up, is because I was going to try to get to 12 reps at 125 lbs each, and then, increase BACK to 148 lbs, with only 6 or so reps, to start... but it seems I am not making much progress there. :-\ I guess I will just keep plugging the way I am and see if I make any gains. Thanks!

Cutting and losing some strength is he norm. Lately even though I am cutting I have been making pretty good progress. I also do progressive sets and decrease reps by 2 each set. Everybody is different. And everytime I have cut up until now I have lost significant strength. This cut isn't normal for me by far. My chest has actually gotten bigger while seeing more definition. Im still losing weight as well. Weird for sure.

Just change up your routine and see if it works. As in new exercises and not the same ones in a different split. Also are you doing much back exercise especially your lats? I have hit my lats harder and saw improvement on the bench. Keep at it and don't get too discouraged. You are on a cut. Don't forget that its your main goal. Look better, get to where you want and then bulk and give the weights hell. Gl

I just did change my routine a couple weeks ago... from a full body workout to a 4-day split. The full body included just machine bench press, basically. The new 4-day split, I am doing mach. BP, as well as pushups, dumbbell press, and dumbbell flys. I am planning to change up again near the end of April.. and then rotate back and forth. I am not sure when I should bulk, but I do know I need to lose a lot more before I do.

[Panzee]

I've been stuck lifting the same weight in bench for ages, I don't know why too..... can somebody help me

[Bigsby]

how much protein are you eating?

[RMohio]

Post your routine. How long overall have you been lifting. How long have you been cutting? And your height and weight and bf%

[RMohio]

I have been lifting for the better part of three years. Also I just went through some of my old lifting logs I have put on 40 lbs on the bench that count. I put up 265 but had a little help. Just to make sure it wouldn't come down. I don't count that as a max :/ but that's great progress since I got real serious about lifting and buckled down.

Great progress can be made. You have to get all the variables correct.

[msm00b]

In my 6 month cut I had managed to get up to 280 about 4 months into the cut (new record for me by about 30lbs). The last 2-3 months of the cut I stalled on the flat bench. It frustrated me to no end, so I instead focused on maintenance on the bench while shoring up my weaker body parts and lifts. I made pretty good gains on "less trained" exercises.

Stalling on a major compound lift like the flat bench while on a cut doesn't really surprise me. Gains on those lifts once you hit a certain level of training are slow even in a frank surplus.

[t0mmyb0y]

Aside from the fact that youre on a cut, if you want to see your chest grow get off the machine dude. Head over to the free weight section and lift! barbell flat bench, incline, decline, db press, flat, incline, decline, and db flies, flat, incline, decline.

[moneymango]

Aside from the fact that youre on a cut, if you want to see your chest grow get off the machine dude. Head over to the free weight section and lift! barbell flat bench, incline, decline, db press, flat, incline, decline, and db flies, flat, incline, decline.

This, and your sets/weights are pretty awful. Look up starting strength, and dave tates bench press cure.

[wanttolose485]

Aside from the fact that youre on a cut, if you want to see your chest grow get off the machine dude. Head over to the free weight section and lift! barbell flat bench, incline, decline, db press, flat, incline, decline, and db flies, flat, incline, decline.

I am not at a gym, I am using a home machine. I don't have the availability of the actual bench.

This, and your sets/weights are pretty awful. Look up starting strength, and dave tates bench press cure.

How do you mean? I was told (and have read many places) that 8 - 12 is best, so, I have been staying in that range. If I fail on the 8th at one particular time, then the next time, I attempt 9. Until I get however many sets of 12, and then I up the weight. Is that no good??

[wanttolose485]

In my 6 month cut I had managed to get up to 280 about 4 months into the cut (new record for me by about 30lbs). The last 2-3 months of the cut I stalled on the flat bench. It frustrated me to no end, so I instead focused on maintenance on the bench while shoring up my weaker body parts and lifts. I made pretty good gains on "less trained" exercises.

Stalling on a major compound lift like the flat bench while on a cut doesn't really surprise me. Gains on those lifts once you hit a certain level of training are slow even in a frank surplus.

So, basically, then... I should just keep doing what I am, and if I gain, I gain, and if not, then I can focus on that once I am bulking?

[moneymango]

How do you mean? I was told (and have read many places) that 8 - 12 is best, so, I have been staying in that range. If I fail on the 8th at one particular time, then the next time, I attempt 9. Until I get however many sets of 12, and then I up the weight. Is that no good??

Alright, well that is wrong. If you're trying to gain strength you should be lifting in the 3-8 range. 8-12 is for hypertrophy. Also ditch the machine get free weights

[bbnatty]

I'm in the same boat as the OP. My squats and deads are going up, bench is stagnant.

Just recently began a cut, but even before that I wasn't making progress. UGH.

[moneymango]

I'm in the same boat as the OP. My squats and deads are going up, bench is stagnant.

Just recently began a cut, but even before that I wasn't making progress. UGH.

Potentially a form issue, check out tates six week bench press cure

[JohnnyRotton]

I was in the same sitiuation not that long ago. After a couple of weeks I started to progress again what worked for me was I just add 2 1/2 pounds on each set but also keep your diet in check as all the previous posters have mentioned get enough protien so you wont lose any muscle which can contribute to plateu and such.

[bbnatty]

Potentially a form issue, check out tates six week bench press cure

GD, no wonder. My form is way ****ing off.

Thanks man, that video really helped. Repped!