Forced Repetitions

[bobvila]

I've been plateaued on my bench for two months. So in combination with more new excercises targeting the chest, I've been doing forced repetition sets in addition to my normal benching routine.

Basically I do my normal sets. After I do three sets, and when I fail on each one, my spotter lifts just enough off the bar so I can pump out a few more reps. For three sets. It gets extremely taxing, but it seems to be working. Anyone else try this?

[TheWiseguy]

go to free weights for 4 weeks then hit the bench again, it should be up

[Mega Jimbo]

Don't worry about plateaus. I was stuck at 155 for half my freshman year and my entire sophomore year in HS, but over that summer I somehow climbed up to 205.

[Hoffman]

Do this

DB's 1-3 weeks then BB bench for one week then back to 3 weeks of DB's do that and you should break your platue like crazy

[rockhuddy]

Originally Posted by bobvila

I've been plateaued on my bench for two months. So in combination with more new excercises targeting the chest, I've been doing forced repetition sets in addition to my normal benching routine.

Usually when you plateau, it's because you're trying to do too much and your muscles are no longer responding. If this is the case, adding forced reps is not the answer you're looking for. They may seem to work in the short term, but keep it up and you may be looking at overtraining. Instead, try backing off for a week, keeping the weight low, and give the muscles time to recover. Then hit start hitting it hard again.

[BigJohnStudd87]

Originally Posted by TheWiseguy

go to free weights for 4 weeks then hit the bench again, it should be up

better advice than most.

[Matt-Gray]

Originally Posted by TheWiseguy

go to free weights for 4 weeks then hit the bench again, it should be up

Bench counts as free weights, if its normal barbell bench press. You mean dumbbells.

[zelink]

agree witht he dude who mentioned overtraining. Recently I felt like I was lacking intensity, wasnt' gaining etc. then classes got in the way and I missed an entire week of going to the gym. during that week I ate like crazy got tons of sleep and I noticed an actual reduction in bodyfat(went up at first then down) and when I hit the gym again this week my strength was way up.

[bobvila]

My sleep is in place, as well as my diet. Perhaps you're right about the dumbbells, the only problem is that I have to go out and purchase more plates for them.

[allstar5044483]

also agree with the advice concerning overtraining

[Neekan]

I thought that after a plateau, you train purely for strength? Hmm lemme go back to the source....