Plateau on bench for 6mths now.

[Ayemelek]

My bench was 215X6 6 months ago, now it's 210X5.

I do the same routine as always...usually bench for 5-6 sets twice a week. i'm never able to increase the reps past 5, and sometimes i don't even get 5 reps.

how can i break this plateau? some people told me to put heavier weight like 225 and do as many as i can, then use a spotter for assisted reps and negatives as well...i can do 225x3 maybe.

i'm stuck and getting demotivated, please help

[DJAuto]

Originally Posted by Ayemelek

My bench was 215X6 6 months ago, now it's 210X5.

I do the same routine as always...usually bench for 5-6 sets twice a week. i'm never able to increase the reps past 5, and sometimes i don't even get 5 reps.

how can i break this plateau? some people told me to put heavier weight like 225 and do as many as i can, then use a spotter for assisted reps and negatives as well...i can do 225x3 maybe.

i'm stuck and getting demotivated, please help

Try a different exercise. Keep benching and you'll get nowhere.

[Guardian]

Try doing dumbells, for whatever reason I find its easier to move up with dumbells.

[bigreezey]

Originally Posted by Ayemelek

My bench was 215X6 6 months ago, now it's 210X5.

I do the same routine as always...usually bench for 5-6 sets twice a week. i'm never able to increase the reps past 5, and sometimes i don't even get 5 reps.

how can i break this plateau? some people told me to put heavier weight like 225 and do as many as i can, then use a spotter for assisted reps and negatives as well...i can do 225x3 maybe.

i'm stuck and getting demotivated, please help

if you keep at the same set & rep range then eventually you will get stuck. so maybe try changing your rep/set scheme

i like to interchange between 6 weeks of 5 sets, 8-12, medium weight/intencity, then 6 weeks 3 sets 4-8 reps high intencity

[ThickAsABrick]

Focusing on getting stronger in diff rep ranges on diff exercises keeps things exciting for me, and does a pretty good job of preventing plateaus.
Once I hit goals in the 4,6,8, and/or 10 rep ranges, I switch to another exercise. I also prefer to use reverse pyramiding in this set up.

There are plenty of ways to go about it. This is just one that works for me.

[user90490905409054]

Originally Posted by Ayemelek

I do the same routine as always...

There's your problem, change things up regularly.

Originally Posted by Guardian

Try doing dumbells, for whatever reason I find its easier to move up with dumbells.

x2 drop bench press for dumbells for a while.

[ChingChang]

try some of these in addition to bench:
dumbell press (incline and flat)
atrainer flys
gironda dips

[Ultimate Genetics]

Maybe it's time to do bench only once a week.

[GoJu]

it's not necessary to do it less often or even to change exercise, try lowering the weight down to where you're doing sets of 8-10 and increase the amount of sets you do and then start adding weight once you can do 3 sets with 8-10 reps till you're back to 215.

[Martial-Artist]

Originally Posted by GoJu

it's not necessary to do it less often or even to change exercise, try lowering the weight down to where you're doing sets of 8-10 and increase the amount of sets you do and then start adding weight once you can do 3 sets with 8-10 reps till you're back to 215.

I"m just quoting yours b/c I like to quote. If you want to inrease your bench, stop and I repeat stop bodybuilding training right now. All you're doing with these 3-5 sets of 6-12 reps is training for endurance and size.

You're not gaining any strength by following a routine like that. I will tell you that I was in a rut for a few years and have broken out of it by doing strength training. A routine like that is for a person who takes chemicals, can recover fast, and only wants size.

If you want to bust out of you bench press routine, private message me and I'll tell you exactly the type of powerlifting and assistance exercises you need to do to get it up there.

[fmrmarineinbiz]

Have you tried straps?

[ironman1964bc]

Why does every time someone is stuck on their bench, they get the advice to "quit benching" and do dumbbells or dips....WTF?
If I was a runner trying to run a 5 minute mile, would I quit running?

Anyway, dumbbells, dips, etc are not the best for strength gains. You need to start doing floor presses, board presses, lockouts, negatives, and reduce the reps to around 3. Many sets of 3 works the best. You can do a couple of pump sets at the end if you want. The key is to start handling more weight than you ever have before, even if it takes a floor press to do it. Start doing some 300lb floor presses or lockouts and your body will respond fast. Right now, your body is yawning through the same ole workout with the same ole weights. You need to shock it out of its coma.

[fmrmarineinbiz]

Originally Posted by ironman1964bc

Why does every time someone is stuck on their bench, they get the advice to "quit benching" and do dumbbells or dips....WTF?
If I was a runner trying to run a 5 minute mile, would I quit running?

Anyway, dumbbells, dips, etc are not the best for strength gains. You need to start doing floor presses, board presses, lockouts, negatives, and reduce the reps to around 3. Many sets of 3 works the best. You can do a couple of pump sets at the end if you want. The key is to start handling more weight than you ever have before, even if it takes a floor press to do it. Start doing some 300lb floor presses or lockouts and your body will respond fast. Right now, your body is yawning through the same ole workout with the same ole weights. You need to shock it out of its coma.

Exactly.

If you were a runner though, I'd say drink more water, and try some new shoes.

[blightning]

I agree with adding more weight and doing less reps, it worked for me. Once I got used to the heavier weight, I was able to get the weight I was stuck on for reps up alot easier.

[paulklug]

Well I dont know if you have a strictly bench day like I do but I have been doing this routine for almost 2 years on bench and I continue to climb and have hit no real Plateau that I havent been able to get over. Here it is. I will put my weight I use down so u can get an example of what to do because we seem to be right around the same strength wise. Oh I also rotate on doing this chest day once one week then twice the next, etc.

10 X 195
5 X 215
5 X 225
4 X 235
3 X 245
5 X 225
10 X 195

Once I can do this without any assistance for 2 straight weeks then I boost up the sets of 10 by ten pounds. So it would look like this:

10 X 205
5 X 215
5 X 225
4 X 235
3 X 245
5 X 225
10 X 205

Then once I can do this for 2 straight weeks with no assistance I boost all the rest besides the set of 10 by ten pounds so it would look like below:

10 X 205
5 X 225
5 X 235
4 X 245
3 X 255
5 X 235
10 X 205


Thats what I start with on bench day I also do:
Incline 8, 8, 6, 4
Decline 8, 8, 6, 4
Fly Machine 3 sets of 10

I would reccomend trying this Chest workout for 2-3 months and see if it works for you. It has done wonders for my chest as it is easily the strongest and most improved body part. I am a pretty slender guy at 195ish and 6'3'' and usually when I ask for a random spotter they comment on how much I can put up for my size. Just wish I could find an excercise routine this good and with such great results for my bis and tris.

Let me know if you have any questions

[NY Money Mike]

not to be a a$$, but if you take shortcuts like, say : abbreviating months as mnths. Thats probably your problem. If it was a typo I appologize....

[bigDADDY205]

Originally Posted by ironman1964bc

Why does every time someone is stuck on their bench, they get the advice to "quit benching" and do dumbbells or dips....WTF?
If I was a runner trying to run a 5 minute mile, would I quit running?

Anyway, dumbbells, dips, etc are not the best for strength gains. You need to start doing floor presses, board presses, lockouts, negatives, and reduce the reps to around 3. Many sets of 3 works the best. You can do a couple of pump sets at the end if you want. The key is to start handling more weight than you ever have before, even if it takes a floor press to do it. Start doing some 300lb floor presses or lockouts and your body will respond fast. Right now, your body is yawning through the same ole workout with the same ole weights. You need to shock it out of its coma.

I agree with the pump set at the end. You can keep doing the strength sets, but you may want to vary the rep ranges once in a while. Heavier and less, or lighter and more. I've had decent success with the 8-12 range as of late, but even that will get stale after a while. The body just keeps adapting, it's the constant change that keeps it guessing.

[mtxpert]

I've been making great gains by doing LLMH - 15-20 reps for lights, 10-12 reps for M and 4-6 reps for heavy. Start off with 2 or 3 super light warm up sets. I did that for a month and now I'm doing MHLL and then it will be HMLL. Bodyhard in the over 35 section posted up about this workout routine in detail.
Mike

[TheDeepBlue]

Focus on the



ECCENTRIC




that is all

[Ayemelek]

Originally Posted by NY Money Mike

not to be a a$$, but if you take shortcuts like, say : abbreviating months as mnths. Thats probably your problem. If it was a typo I appologize....

Cool man.

[awwatchitnow]

If you're looking to gain strength, try this. I've been doing this routine for months, and I've been making steady gains with it. The number across the top is your estimate 1 rep max, and the number down the side is the number of reps. I know its 7 sets, but if you want to see gains at least give it a try.

[fleezy]

Pinch your shoulder blades together, and pull the bar apart for all your reps and burn the **** out of your chest. Next week I bet you'll **** that plateau in the ass.

[bodyhard]

Originally Posted by Ayemelek

My bench was 215X6 6 months ago, now it's 210X5.

I do the same routine as always...usually bench for 5-6 sets twice a week. i'm never able to increase the reps past 5, and sometimes i don't even get 5 reps.
how can i break this plateau? some people told me to put heavier weight like 225 and do as many as i can, then use a spotter for assisted reps and negatives as well...i can do 225x3 maybe.

i'm stuck and getting demotivated, please help

Like MTEXPERT stated, I think you should give my routine a try, it has helped alot of people break plateaus. Since you are stuck at 215 I can use those exact numbers, give this a try if you like.

Your goal to break 215lbs for 6

200lbs is your H=Heavy for 2-4 reps find what you can do for 12-15 reps your choice, use that as your L=Light, increase that weight with a weight that you can get 8-10 and use that as your M=Medium

1st month Start L for two weeks and one week with M and then one week with H

2nd month Start M for two weeks one week with H and one week with L

3rd month Start H for two weeks one week with L and One week with M

4th month Start back with L but add 2.5lbs per side (or 5lbs per side depending on your strength) for each routine

Example: If your light was say 130lbs your medium 170lbs and your heavy 200lbs your first time around, your second time around it should now be

135lbs (or 140lbs if you use 5lbs per side) for L, 175lbs (or 180lbs) for M and 205lbs for H (or 210lbs) but your reps should remain the same for each session

Your second go around increase the weight by 2.5lbs (or 5lbs) per side again

140lbs for L (or 150lbs) , 180lbs for M (or 190lbs) and 210lbs for H (or 220lbs) continue adding 2.5lbs/5lbs per month and maintaining the rep range until your 215lbs becomes your medium

[MISSINGLINK]

Smolov Jr.

[Mattxj]

Originally Posted by Judicial78

Maybe it's time to do bench only once a week.

I agree. When I get stuck, I take more rest days, eat more, and try it again later. Hasn't failed me. Sometimes more is not always better.

[glenne4]

ahe man! You need to hit that bench press a little more, twice a week aint gonna cut it. your body recovers too fast from that. If you want to grow you gotta start with breaking down the muscles. Then adequately let them rest (ie. split the week with rest and end the week with more rest). I like to hit the gym monday teusday, off wed. back on thursday friday and take the entire weekend off. I also use the pyrimid method of course my pyramid is a little different then the norm.

warmup phase
1x10 @ 135
1x5@ 225
1 rep max. Usually around 315-350 (depending on the day of the week)
actual workout phase
1x5-8 @ 225
then i usually end with what i like to call sticking piont stops @ 135 - 185
thats when you bring the bar down to the elbows 90 degreee piont and stop then down to the chest and back up to the elbows 90 degreee piont and explode to the top. Keep doing that till you arms are jelly, and dont forget to work those triceps (very important)

[Martial-Artist]

This is a message I sent to another member. I've gotten 3 or 4 emails about my post above. Rep ranges really vary so I will say that reps could go higher, but for a guy such as myself with long arms, I am producing more total work per set and fatiguing faster so I gain strength in the 1-4 rep range. Here's what I do, try it if you like it:

ur the 3rd person to ask me. First off, only train upper twice a week, and no more than 4 workouts per week. You need to change your technique. In powerlifting it's legal to arch your back, so long as your feet don't move and your butt stays on the bench. Next, keep your elbows in so they almost touch your sides as you lower the bar. Do not bounce, as that wouldn't count in a weightliftin competition, instead touch your chest and drive straight up keeping the elbows in. Don't drive the bar towards your nose, just straight up because this is the shortest range of motion. The NSCA disagrees with this form but oh well.

As you'll soon notice, by keeping your elbows in you will be using your triceps much more than your anterior delts (front delts) as you used to. It will take a few weeks of practice to develop this form, but I trust you'll stick with it. So, arch your back, keep butt and head on the bench, feet flat on the floor, and push out your chest so the bar doesn't have to travel down quite as far. Push into the ground with your feet to get an extra bit of power in your drive up, keep them still though.

That is all techniqe. On your heavy days you should do about 3 sets 3-6 reps. You can gradually decrease the reps as you approach your one rep maximum. I base my sets off a % of my 1RM, such as week 1, 70%; week 2 is 75 %; week 3 is 80% and so on until I hit the new 1RM at week 6. You could also go for like anywhere between 8-15 sets of 1-2 reps with a certain rest period in b/w.

On this upper body day, after bench, you can do 1 bicep lift and stay around 2-3 sets of 6-8 reps anymore and your progress will halt after a few short weeks (very small muscle group). Then do 2 or 3 triceps exercises at 6-12 reps per set. Do 2 working sets per tricep exercise and remember how important they are when you are training them because if they are weak so will your bench. I reccommend these following tricep exercises: incline skullcrusher, skullcrushers, narrow bench, standing skull crushers, behind the head triceps extensions with db. As far as floor bench and using chains go, sometimes you can use bands on your bench. If you wrap them around the bench and onto each side of the bar, it will make the weight get heavier as you go up therefore helping your ability to lockout. If you get inside a power rack and put the bands on the bar the opposite way, they'll help you lift the weight faster and make the weight lighter as you go up. Understand that part?

On your other upper body day, do speed bench (or that band bench as I described), 10 sets of 3 reps as powerful as you can using the powerlifting form i described above, also only resting 45 seconds between sets. Your grip starts out narrow and moves out a thumb space each set until your really wide. The weight used for speed bench should be 50-55% of 1 RM.

On the same day as speed bench you can do some narrow bench, I'd reccomend sets of 2 or 3 explosive reps with moderate but not super heavy weight. You can also do a military press and I do mine in the power rack since my arms are tired by then and I can cheat just a bit, but still get the weight up without a spotter. You can also do incline/decline db bench- moderate weight for 2 sets of 6-12 reps.

The other days I do my squatting and deadlifts. I'm not going to get into those.

[Porthos]

Originally Posted by Martial-Artist

This is a message I sent to another member. I've gotten 3 or 4 emails about my post above. Rep ranges really vary so I will say that reps could go higher, but for a guy such as myself with long arms, I am producing more total work per set and fatiguing faster so I gain strength in the 1-4 rep range. Here's what I do, try it if you like it:

ur the 3rd person to ask me. First off, only train upper twice a week, and no more than 4 workouts per week. You need to change your technique. In powerlifting it's legal to arch your back, so long as your feet don't move and your butt stays on the bench. Next, keep your elbows in so they almost touch your sides as you lower the bar. Do not bounce, as that wouldn't count in a weightliftin competition, instead touch your chest and drive straight up keeping the elbows in. Don't drive the bar towards your nose, just straight up because this is the shortest range of motion. The NSCA disagrees with this form but oh well.

As you'll soon notice, by keeping your elbows in you will be using your triceps much more than your anterior delts (front delts) as you used to. It will take a few weeks of practice to develop this form, but I trust you'll stick with it. So, arch your back, keep butt and head on the bench, feet flat on the floor, and push out your chest so the bar doesn't have to travel down quite as far. Push into the ground with your feet to get an extra bit of power in your drive up, keep them still though.

That is all techniqe. On your heavy days you should do about 3 sets 3-6 reps. You can gradually decrease the reps as you approach your one rep maximum. I base my sets off a % of my 1RM, such as week 1, 70%; week 2 is 75 %; week 3 is 80% and so on until I hit the new 1RM at week 6. You could also go for like anywhere between 8-15 sets of 1-2 reps with a certain rest period in b/w.

On this upper body day, after bench, you can do 1 bicep lift and stay around 2-3 sets of 6-8 reps anymore and your progress will halt after a few short weeks (very small muscle group). Then do 2 or 3 triceps exercises at 6-12 reps per set. Do 2 working sets per tricep exercise and remember how important they are when you are training them because if they are weak so will your bench. I reccommend these following tricep exercises: incline skullcrusher, skullcrushers, narrow bench, standing skull crushers, behind the head triceps extensions with db. As far as floor bench and using chains go, sometimes you can use bands on your bench. If you wrap them around the bench and onto each side of the bar, it will make the weight get heavier as you go up therefore helping your ability to lockout. If you get inside a power rack and put the bands on the bar the opposite way, they'll help you lift the weight faster and make the weight lighter as you go up. Understand that part?

On your other upper body day, do speed bench (or that band bench as I described), 10 sets of 3 reps as powerful as you can using the powerlifting form i described above, also only resting 45 seconds between sets. Your grip starts out narrow and moves out a thumb space each set until your really wide. The weight used for speed bench should be 50-55% of 1 RM.

On the same day as speed bench you can do some narrow bench, I'd reccomend sets of 2 or 3 explosive reps with moderate but not super heavy weight. You can also do a military press and I do mine in the power rack since my arms are tired by then and I can cheat just a bit, but still get the weight up without a spotter. You can also do incline/decline db bench- moderate weight for 2 sets of 6-12 reps.

The other days I do my squatting and deadlifts. I'm not going to get into those.

Now that's a good post.

[wala]

Originally Posted by Martial-Artist

I base my sets off a % of my 1RM, such as week 1, 70%; week 2 is 75 %; week 3 is 80% and so on until I hit the new 1RM at week 6.

Most important part of your post IMO - 6 weeks is a long time to get to a new 1RM after which you start again to get a new 1RM.

This means that shooting for 2 new maxes on bench will take 3 months! Where as some guys with bench problems are trying pretty much every other workout to get a 1RM... it takes months to build up to good benching numbers and years if you've been training long (5 years or more etc)

[Martial-Artist]

Originally Posted by wala

Most important part of your post IMO - 6 weeks is a long time to get to a new 1RM after which you start again to get a new 1RM.

This means that shooting for 2 new maxes on bench will take 3 months! Where as some guys with bench problems are trying pretty much every other workout to get a 1RM... it takes months to build up to good benching numbers and years if you've been training long (5 years or more etc)

Well you're not starting over, your next 6 week cycle is based off your new 1RM. That's how I'm doing my training currently, just doing trial and error man.