ive been benching 170 max 4 reps since november. havent gone higher than that since
yesterday was chest day and i didnt even get that far. i hit 155 yesterday and that was tough somehow
when i do decline db or flat db i see results and im able to go heavier just not at benching
what do?
heres my routine if anything
bench 5x5
incline 3x8
decline db 3x12
cable cross 3x8
dips 3 to failure
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Results 1 to 11 of 11
Thread: hit a plateau
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03-26-2013, 11:20 AM #1
hit a plateau
Bruh
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03-26-2013, 11:27 AM #2SBD
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so many questions need to be asked that its impossible to help you without more info....
East Coast Mecca
http://bevfrancis.com/
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03-26-2013, 11:29 AM #3Who shot ya?
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No pulling movements? What is the progression? Did you make that up yourself or get it out of a mens fitness mag?
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03-26-2013, 11:35 AM #4
just found some exercises i liked and put them all together. no pulling movements. just been doing those. im bulking so i do high weights low reps for the most part
Bruh
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03-26-2013, 11:39 AM #5preacher of simplicity
- Join Date: Feb 2011
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eating more and little extra dosage on preworkout can do a trick.
Dymatize ISO-100 protein: 25g protein, 1 carb, 0 fat, 0 lactose, 0 sugar
That's all you need.
Personal Dymatize protein review (2011):
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03-26-2013, 11:50 AM #6Who shot ya?
- Join Date: May 2012
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Run a *real* program based on your goals. Since your "bulking" SS will work for you.Originally Posted by solidusbrah
My Training Log: http://forum.bodybuilding.com/showthread.php?t=149612633
Crew Log: http://forum.bodybuilding.com/showthread.php?t=157295413&p=1141543273#post1141543273
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03-26-2013, 11:57 AM #7Registered User
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The easiest way is to switch to Dumbbell presses for atleast 6 weeks.
Instead of Barbell Bench 5x5 do DB bench for 10-8-6-4 reps + some dropsets or rest pause... just to shake things up. And work on your form!!! Go deep and squeeze your chest.
Go back to your current chest routine over about 6 weeks and start with a weight thats 10% lighter than where you plateud (in this case: 170lbs - / 17 LBS 10%) work your way up and you will smash 185lbs in no time.
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03-26-2013, 01:14 PM #8I need about tree fiddy
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This. And eat.Originally Posted by InspecktaDeck
Experience, not just theory
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03-26-2013, 01:41 PM #9Banned
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Work up to doing sets of 10 with 155, then try again.
Just try to hit a goal number of reps with that weight until you hit 10 reps for at least one set.
Thank me later.
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03-26-2013, 01:45 PM #10Eating....
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^^^ This please.Originally Posted by InspecktaDeck
--
Knows a trial lawyer who knows how to defend himself in an online forum.
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03-26-2013, 03:20 PM #11
thanks for all the responses. repped you guys
Bruh
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