Been lifting for over a year and 6 months, got some gains.. and a plateau.

[JBich]

So i've been lifting for over a year and 6 months - 3 months of serious lifting.

I've gone to a bench of 135 for 8 to a 165 for 8, and i'm stuck. It seems like I can't lift any heavier, could it be my split/diet/method?
What I currently do are normal lifting sets for bench (if that's how they call it, sorry I aint smart/10)

(reps/lbs.)
BENCHPRESS :
Warm-up : 15x115
First set : 12x135
Second set : 8-10x165
Third set : 5-8x195/205

Incline Dumbbell Press :
Warm-up : 15x35
First set : 12x50
Second set : 8-10x55
Third set : 8-10x61
Fourth set : 6-8x66
Fifth (if possible) : 4-6x71

Cable Flyes :
First set : 10x80
Second set : 12x60
Third set : 12x50
Fourth set : 15x40

Sometimes I bring in some dumbbell pec flyes if I don't feel complete enough.
Honestly, I do see some muscle gains and aesthetic progress, but I have complete no more strength gains.
I would honestly be very grateful if someone could help me here.
I WANT TO BECOME STRONGER.

Next time (around 2-3 days pectoral muscle group rest) I gym, I try hitting it up by 5-10 pounds. I cant even do 8 on my third set.
What do you guys suggest? I do this with most of my muscle groups, except for back and legs.

[LlamaWithARifle]

How long have you been stuck on this plateau? Have any other exercises stalled?

What is your diet like, the majority of times all you need to do is re-calculate your macros and make sure you are eating enough.

[JBich]

How long have you been stuck on this plateau? Have any other exercises stalled?

What is your diet like, the majority of times all you need to do is re-calculate your macros and make sure you are eating enough.

I guess for two months already.
Well strangely my back is becoming stronger, maybe cause i started doing REAL back workouts 1 month ago (1 yr. 6 months of gym and 1 month of back, lol, idiot right?)


160-250 G of protein every day, 300-400G of carbs.
I'm currently doing Intermittent Fasting too - 18 hour fast, 1500-3000 calories fit into an 8 hour window.
I gym during my fast, sometimes after I take my pre-workout meal- they both make no difference, i'm still on my plateau.

[ScottishColin]

The fact that you eat 1500-3000 calories a day might have something to do with it

[Francis333]

[I]I've gone to a bench of 135 for 8 to a 165 for 8, and i'm stuck.
(reps/lbs.)
BENCHPRESS :
Warm-up : 15x115
First set : 12x135
Second set : 8-10x165
Third set : 5-8x195/205
]

That doesn't make sense...

[Francis333]

The fact that you eat 1500-3000 calories a day might have something to do with it

This.

1. Post a form check in the thread in my sig.
2. How often do you bench a week?
3. You're already warmed up for incline and cable flyes stop doing warm ups for those. Maybe one warm up set if you want.
4. Eat more, count your calories more accurately.

[BulkingForever]

Terrible gains to be honest. And you haven't plateaued at all... If you had a naturally achieved 3 plate bench you might have a case. But you seem like a typical bench warrior. Do your squats and eat more.

[JBich]

The fact that you eat 1500-3000 calories a day might have something to do with it

What could be the problem? Should I just do 1500? or 2000? I know 2500-3000 is too much, but then at some point I have outings where I take in over 3000 in total.

That doesn't make sense...

5-8 reps for 195 or 205, at some days I can do 195, some days 205.. freakin' weird..

This.

1. Post a form check in the thread in my sig.
2. How often do you bench a week?
3. You're already warmed up for incline and cable flyes stop doing warm ups for those. Maybe one warm up set if you want.
4. Eat more, count your calories more accurately.

Alright doing, I bench twice a week.
Yeah I do have a hard time counting my calories sometimes, my meals really switch up due to college.. argh but then when i'm on my fast, i go for a steady 1500-2000 calorie count.

[JBich]

Terrible gains to be honest. And you haven't plateaued at all... If you had a naturally achieved 3 plate bench you might have a case. But you seem like a typical bench warrior. Do your squats and eat more.

Okay... I guess that helps..

[TDeck3295]

I eat 4500-5000 calories a day....2500-3000 is not too much. Eat at least 500 over maintenance

[BulkingForever]

Okay... I guess that helps..

to help you out a bit more, you should be eating at least 3k cals

[JBich]

I eat 4500-5000 calories a day....2500-3000 is not too much. Eat at least 500 over maintenance

Alright.

to help you out a bit more, you should be eating at least 3k cals

3k cals, alright. Do you suggest I do cardio? Because i'm trying to get stronger but at the same time lose some body fat.

[JBich]

Any suggestions for a different kind of routine to build more strength?

[rkalsow]

From what I've read it seems your goal is to bench more? Correct me if I'm wrong. If you want to bench more you shouldn't just be focusing on chest exercises alone. Neglected lats, deltoids (especially rear), biceps, triceps, and even rotator cuffs can play a huge role in how much you're able to bench or whether or not you're susceptible to injury.

The best way to get stronger is to incorporate lifts for every part of your body (how you do this is completely up to you) Focus on the things I posted above, but don't neglect any part of your body. Every muscle transfers over into another lift. Obviously enough though, great strength and mass builders are heavy squats, heavy dead-lifts, and heavy presses.

[JBich]

From what I've read it seems your goal is to bench more? Correct me if I'm wrong. If you want to bench more you shouldn't just be focusing on chest exercises alone. Neglected lats, deltoids (especially rear), biceps, triceps, and even rotator cuffs can play a huge role in how much you're able to bench or whether or not you're susceptible to injury.

The best way to get stronger is to incorporate lifts for every part of your body (how you do this is completely up to you) Focus on the things I posted above, but don't neglect any part of your body. Every muscle transfers over into another lift. Obviously enough though, great strength and mass builders are heavy squats, heavy dead-lifts, and heavy presses.

Somewhat it all dies down to benching more. Since strangely, my deadlifts, squats- both back and legs in general are both getting stronger. While my chest, on the other hand, is stuck on a plateau. Sometimes I actually think my routine is somewhat wrong and I should change it?

[rkalsow]

Somewhat it all dies down to benching more. Since strangely, my deadlifts, squats- both back and legs in general are both getting stronger. While my chest, on the other hand, is stuck on a plateau. Sometimes I actually think my routine is somewhat wrong and I should change it?

Well to be honest the chest is a lot of peoples area of weakness. It's very hard to develop and takes time. You should always switch up your routine every month or so to get some muscle confusion in there. If I were you I would give this a try for a while. It'll help strengthen your cuffs and pec tendons while hopefully putting on some size / defition.

10minute warm-up/light stretching.

2 sets of 20-30 pushups slowly to get blood into the muscle and to prevent injuries.
Incline DB press, easy 12 reps, moderate 12 reps, heavy / failure 8-12 reps
Decline machine or DB press, easy 12, moderate 12, failure 8-12
Weighted dips 3xfailure
Cable flies, 3x 12-15, focusing on squeezing your pecs as hard as you can an turn your thumbs outward / bottom wrists inward at the peak contraction. It'll put a little more strain on the pecs.

If you still feel like you got some left end it with some pullovers. That'll target your lats and rear delts to give you a little more stability on your chest exercises.

Give this a try and feel free to add or take out whatever. This is just my general routine. Hope this helps.

[JelaniTheGreat]

Eat! Eat! Eat!

[JBich]

Well to be honest the chest is a lot of peoples area of weakness. It's very hard to develop and takes time. You should always switch up your routine every month or so to get some muscle confusion in there. If I were you I would give this a try for a while. It'll help strengthen your cuffs and pec tendons while hopefully putting on some size / defition.

10minute warm-up/light stretching.

2 sets of 20-30 pushups slowly to get blood into the muscle and to prevent injuries.
Incline DB press, easy 12 reps, moderate 12 reps, heavy / failure 8-12 reps
Decline machine or DB press, easy 12, moderate 12, failure 8-12
Weighted dips 3xfailure
Cable flies, 3x 12-15, focusing on squeezing your pecs as hard as you can an turn your thumbs outward / bottom wrists inward at the peak contraction. It'll put a little more strain on the pecs.

If you still feel like you got some left end it with some pullovers. That'll target your lats and rear delts to give you a little more stability on your chest exercises.

Give this a try and feel free to add or take out whatever. This is just my general routine. Hope this helps.

Big thanks for this, i'll be trying this tomorrow! Hopefully I get some progress! +rep!

Eat! Eat! Eat!

Yes I will eat more
Any suggestions for a preworkout meal?

[thatonedude_808]

Alright.


3k cals, alright. Do you suggest I do cardio? Because i'm trying to get stronger but at the same time lose some body fat.

Any suggestions for a different kind of routine to build more strength?

Then find a small caloric deficit for you to help maintain as much strength as possible. What is your maintenance cals?
and as for a routine. 5/3/1 BBB!!!

[JBich]

Then find a small caloric deficit for you to help maintain as much strength as possible. What is your maintenance cals?
and as for a routine. 5/3/1 BBB!!!

Maintenance is on ~2500!
What's 5/3/1? :O

[thatonedude_808]

Maintenance is on ~2500!
What's 5/3/1? :O

at 182lbs? f*cking lucky slow metabolism. My maintenance is around 3,000...Anyway, If you eat 3,000 cals, then you'll be at a caloric surplus and thus gain weight/muscle. Keep in mind you can't really reduce bodyfat at a caloric surplus. So, it's your choice if you want to cut on a deficit or bulk on a surplus. (Strength gains will be much higher on a surplus).

Jim Wendler's 5/3/1 program is a strength program used to improve the major lifts (bench/ohp/squat/dead). It takes 90% of your max and you do a percentage of that for a specific amount of sets and reps each week. From there, you do accessory work to help those lifts.

I'm doing the Boring But Big(BBB) template, and I just started two weeks ago but there are many good reviews on the program. The goal is to steadily increase upper body major lifts by 5lbs every month and lower body major lifts by 10lbs.

[JBich]

at 182lbs? f*cking lucky slow metabolism. My maintenance is around 3,000...Anyway, If you eat 3,000 cals, then you'll be at a caloric surplus and thus gain weight/muscle. Keep in mind you can't really reduce bodyfat at a caloric surplus. So, it's your choice if you want to cut on a deficit or bulk on a surplus. (Strength gains will be much higher on a surplus).

Jim Wendler's 5/3/1 program is a strength program used to improve the major lifts (bench/ohp/squat/dead). It takes 90% of your max and you do a percentage of that for a specific amount of sets and reps each week. From there, you do accessory work to help those lifts.

I'm doing the Boring But Big(BBB) template, and I just started two weeks ago but there are many good reviews on the program. The goal is to steadily increase upper body major lifts by 5lbs every month and lower body major lifts by 10lbs.

Dang. I was planning on at least gaining some strength- while being on a caloric deficit. I want to cut- but i want to become stronger as well. But i guess both isn't attainable without anabolic steroids.. So i guess ill have to choose some bulking first.

I see. I'll look into it, the 5/3/1 program looks interesting.
+rep great help.

[Meliih]

Just eat more I'm 151lb and i eat 2600-2900 cals a day.

[JBich]

Just eat more I'm 151lb and i eat 2600-2900 cals a day.

Alright, i'd have to take it in all clean though right?

[DaneMuscle]

1500-3000 calories? And wonder you're not getting stronger? Eat 3500 everyday, strength and mass gains will come quickly if you rest enough in combination with a good diet.

[Meliih]

Alright, i'd have to take it in all clean though right?

Its better to eat clean I'm on dirty bulk but I'm ectomorph so don't really gain that much fat.

[CDuffy18]

i'd say if you wanted a stronger bench eat plenty 3k cals++ and why the high reps (12) do some 5s and see where you go from there, do 3x5 on a set weight and try to increase in small increments every session or week

[JBich]

1500-3000 calories? And wonder you're not getting stronger? Eat 3500 everyday, strength and mass gains will come quickly if you rest enough in combination with a good diet.

3500 cals. yeah, nutrition is the key.. damn 3500 is truly a lot for me :O

Its better to eat clean I'm on dirty bulk but I'm ectomorph so don't really gain that much fat.

Yeah i'm probably a endomorph so i'd probably gain fat with a dirty bulk.

i'd say if you wanted a stronger bench eat plenty 3k cals++ and why the high reps (12) do some 5s and see where you go from there, do 3x5 on a set weight and try to increase in small increments every session or week

My max bench is 225, what do you suggest i do for the 5 reps?

[thatonedude_808]

Dang. I was planning on at least gaining some strength- while being on a caloric deficit. I want to cut- but i want to become stronger as well. But i guess both isn't attainable without anabolic steroids.. So i guess ill have to choose some bulking first.

I see. I'll look into it, the 5/3/1 program looks interesting.
+rep great help.

Gaining strength is definitely attainable on a cut naturally. It's just more hard work. To some, it comes easier.
And don't listen to the guys telling you to eat a certain amount. If 2500 is REALLY your maintenance, and you want to bulk/gain muscle, then just do a 200-500caloric surplus to minimize fat gains.

[Punjabiii]

That doesn't make sense...

exactly my thoughts